The Mediterranean diet has recently received a great deal of attention with respect to potential cardiovascular benefits. It is rich in vegetables, fruits, peas and beans (legumes) and grains. It also contains moderate amounts of chicken and fish. There is little red meat and most fat is unsaturated and comes from olive oil and nuts. It has moderate amounts of red wine (one drink a day for women; two for men). In combination with moderate exercise and not smoking, the Mediterranean diet offers a scientifically researched, affordable, balanced and health-promoting lifestyle choice. This diet is a pattern of food proportions, rather than a set list of particular products, ‘superfoods’ or recipes. As such, there are many possibilities to be creative using locally sourced and affordable produce, according to your taste.
Recent studies have shown it has important benefits, including improvements in blood pressure, type 2 diabetes, cholesterol, inflammation and overall cardiovascular risk. Following the diet has also been linked with a reduced risk of early death and has proved a successful strategy for healthy weight reduction—more specifically, protecting against type 2 diabetes. This diet is rich in fiber, slowing down digestion and preventing huge swings in blood sugar.
Preventing Heart Disease and Strokes. This diet discourages refined breads, processed foods, red meat and hard liquor which have all been linked to heart disease and strokes.
Keeping You Agile. The nutrients gained with this diet may reduce a senior’s risk of developing muscle weakness and other signs of frailty by about 70 percent.
Reducing Risk of Alzheimer’s and Parkinson’s Disease. Researchers speculate that this diet may improve cholesterol and blood sugar levels and overall blood vessel health—all factors that may reduce the risk of Alzheimer’s disease or dementia. In a diet containing high levels of antioxidants that prevent cells from undergoing a damaging process called oxidative stress, the risk of Parkinson’s disease is practically cut in half.
Increasing Longevity. When there is a reduction in developing heart disease or cancer, as in the case when you follow this diet, there is a 20 percent reduced risk of death at any age.
