Mediterranean Diet Overview and Guidelines

A dietary approach inspired by the traditional eating patterns of countries bordering the Mediterranean Sea, emphasizing plant-based foods, healthy fats, and moderate consumption of animal products.

The Mediterranean Diet emphasizes consuming a variety of fruits, vegetables, whole grains, legumes, nuts, herbs, and spices in generous amounts.

Olive oil is recommended as the primary fat source in the Mediterranean Diet, replacing other fats like butter or margarine.

The Mediterranean Diet encourages moderate consumption of animal products, with a preference for fish and seafood over red meat.

The Mediterranean Diet encourages regular physical activity and social gatherings around meals, emphasizing the importance of a healthy lifestyle.

The Mediterranean Diet is not a strict plan with specific portion sizes, allowing individuals to personalize it based on their needs and lifestyle.

The Mediterranean Diet has been linked to a lower risk of chronic diseases, including heart disease, depression, and dementia, promoting overall health and well-being.

The Mediterranean Diet is a way of eating rooted in the dietary traditions of Mediterranean regions, focusing on whole, unprocessed foods and a balanced lifestyle.

A dietary pattern that is rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. It also emphasizes fish consumption and includes moderate amounts of red wine.

Foods rich in Omega-3 fatty acids, which are beneficial for cardiovascular health. They are commonly found in oily fish like salmon and sardines, as well as in nuts like walnuts.

A type of protein that is typically lower in saturated fat and cholesterol compared to red meat. It is recommended to include sources of this protein, such as poultry, eggs, and dairy, in a Mediterranean Diet.

It is generally recommended to limit red meat consumption, opting for it only a few times each month. This helps to manage intake of saturated fat and cholesterol.

The recommended primary beverage for a Mediterranean Diet, as it helps to maintain hydration and supports overall health.

Moderate consumption of wine with meals is often included in a Mediterranean Diet, with recommended daily limits of 1-2 glasses for men and 1 glass for women.

The Mediterranean Diet emphasizes regular physical activity, encouraging people to engage in enjoyable activities that promote movement and overall well-being.

Studies have shown that the Mediterranean Diet is associated with a reduced risk of cardiovascular disease and overall mortality. It is believed to be effective due to its impact on inflammation, blood sugar levels, and Body Mass Index.

The PREDIMED study found that a Mediterranean diet supplemented with extra virgin olive oil or nuts reduced the risk of death from stroke by about 30%.

Studies like the PREDIMED trial have shown a reduction in the risk of developing type 2 diabetes.

They are protective caps on DNA strands that naturally shorten with age. People with longer telomeres tend to have a lower risk of age-related diseases and live longer.

Eating a Mediterranean diet rich in antioxidants found in fruits, vegetables, nuts, and whole grains can help preserve telomere length.

A study following 4676 middle-aged women showed that those who followed the Mediterranean diet more closely had longer telomere lengths.

A Mediterranean-style eating pattern was linked to a 46% higher likelihood of healthy aging, defined as living to 70 years or more without chronic diseases or major declines in mental and physical function.

Increased intake of plant foods, whole grains, and fish, moderate alcohol consumption, and low intake of red and processed meats are believed to contribute to the Mediterranean diet's positive effects on healthy aging.