The Mediterranean diet is based on the traditional cuisines of countries bordering the Mediterranean Sea.
People who follow the Mediterranean diet consume wine in moderation and often substitute fruits for sugary desserts.
TheMediterranean dietfollows the current dietary guidelines of the American Heart Association.
Anchiy / Getty Images
Anchiy / Getty Images
1.
Reduces Heart Disease Risk
Research has consistently shown the Mediterranean diet effectively reduces the risk ofcardiovascular disease.
It discourages foods high in salt and saturated fats, which could lead to lowerblood pressurein the long term.
Those on the Mediterranean diet with nut supplementation had an 18% risk reduction for diabetes.
It is recommended as a therapeutic diet to prevent or delay cognitive disorders and improve cognitive functions.
One large study found following this diet could reduce your risk forabdominal obesityand help you keep weight off.
The meal plan and eating patterns align with the Dietary Guidelines for Americans, 20202025.
People on the diet are advised to make wise choices and watch portion sizes.
Who Should Avoid the Mediterranean Diet?
It is wise to ensure you get all your nutrients while limiting red meat and dairy.
Be mindful of your fish consumption.
People with various medical conditions or risk factors should also avoid alcohol.
There are no strict rules for following the diet.
The diet primarily includes plant-based foodsfruits, vegetables, whole grains, nuts, seeds, and olive oil.
It also includes fish, seafood, poultry, and dairy in moderation.
American Heart Association.What is the Mediterranean diet?
Martinez-Gonzalez MA, Gea A, Ruiz-Canela M.The Mediterranean diet and cardiovascular health.Circulation Research.
2021;60(3):1561-1586. doi:10.1007/s00394-020-02346-6
MedlinePlus.Mediterranean diet.
Food and Drug Administration.Advice about eating fish.
Harvard Medical School.A practical guide to the Mediterranean diet.
