Understanding the Mediterranean diet and its place for healthy living

Understanding the Mediterranean diet might be challenging because it’s confusing. Some people think that foods like pizza, pasta, or lamb chops follow the Mediterranean diet- but no! these foods don’t feature in the healthy dietary tips of a Mediterranean diet.


The Mediterranean diet has many benefits, including fighting against heart diseases, certain cancers, and diabetes.

What is the Mediterranean diet?

The Mediterranean diet is a way of eating that follows the tradition of countries bordering the Mediterranean Sea like Italy, Greece, etc. These countries have different cultures, ethnic backgrounds, religions, economies, agricultural production, etc. therefore, there is variance in their eating style.

Mediterranean diet includes fruits, vegetables, beans, nuts, seafood, olive oil, seeds, herbs, and maybe red wine- one or two glasses.

A Mediterranean diet is not all about eating fresh traditional food; physical activities like exercise and meal-sharing are also essential components of the Mediterranean diet.

What are the health benefits of a Mediterranean diet?

Following a Mediterranean diet with large quantities of traditional food and routine physical activities can help you reduce mental and physical health problems. Here are some of the health benefits of the Mediterranean diet:

  • Reduces the risk of Alzheimer’s. Alzheimer’s is a disorder that shrinks the brain and kills the brain cells leading to memory loss. A Mediterranean diet can improve blood sugar levels that enhance the health of the blood vessels and thus reduce the possibility of Alzheimer’s disease,
  • It keeps you agile. The Mediterranean diet has nutrients to reduce the perils of developing weak muscles in older people.
  • Increases longevity. The Mediterranean diet encourages traditional foods that help reduce the risk of acquiring heart disease or cancer, thus, increasing the chances of living longer.
  • Prevents heart disease and strokes. The Mediterranean encourages eating white meat, vegetables, and fruits and drinking red wine and other foods that helps prevents heart disease.
  • It reduces the risk of Parkinson’s disease. The Mediterranean diet has a high level of antioxidants, and cells usually undergo a process known as oxidative stress that causes Parkinson’s disease. Antioxidants from the Mediterranean diet can prevent oxidative stress, thus reducing the risk of Parkinson’s disease.

Myths and facts about the Mediterranean diet

Some people find it challenging to follow the Mediterranean diet because of misconceptions. Here are some myths and facts to guide the Mediterranean diet.

  1. The Mediterranean diet is costly. This is not true. The Mediterranean diet is less expensive because it consists of fruits, vegetables, grains, etc.
  2. If a glass of wine is healthy, three glasses are more beneficial. No!. According to a Mediterranean diet, having a small amount of red wine on your diet has more unique health benefits for your heart than having too much wine.
  3. The Mediterranean diet is all about food. No! Though the Mediterranean diet is the primary food, it is also keen on how the Mediterranean live. The typical Mediterranean will have their meals while relaxing with family and friends. It also involves physical activities like sports, walking, wheeling, etc.

The Mediterranean diet encourages healthy living that helps prevent the risks of developing heart disease. The Mediterranean diet includes fruits, bread, grains, beans, seeds, nuts, and olive oil as a primary source of fat, and it also has white meats like fish and poultry.

Mediterranean diet is not only about food but also physical activities and how you live with your friends and neighbors.

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