The Mediterranean diet – rich in healthy fats, fish, whole grains and fresh produce, and low in processed foods and red meat – was considered the best overall diet for 2021 in US News & World Report.
This is the fourth consecutive year that the Mediterranean diet tops the website’s annual list.
A panel of nutritionists and experts in diabetes, heart health and weight loss made the Mediterranean diet their main choice among 39 diet plans.
The Mediterranean Diet and Why You Should Consider It
Greece is popularly known for its beautiful islands, its friendly people and, most importantly, for its delicious foods. Locals are known to live long and energetic lives. Her diet is so popular that it is followed internationally by all cultures and loved by everyone for its positive health benefits.
Dietary trends come and go, but the Mediterranean diet is one that must remain due to its wide variety of ingredients to enjoy and the lack of limiting restrictions imposed by other diets.
It is an easy-to-follow diet and incorporates fresh and tasty ingredients, packed with delicious herbs, vitamins and vital minerals necessary for a healthy lifestyle.
The Mediterranean diet is one of the healthiest diets in the world, seen more as a lifestyle, releasing negative connotations around the word ‘diet’.
What to expect to eat while enjoying this diet
The Mediterranean diet is not as rigid as the others, allowing for a wide variety of foods that can be enjoyed and making it easy to follow. The diet promotes the consumption of foods rich in omega-3 and healthy fats, such as;
- Olive oil
- Fish
- Vegetables
- Grains
- Vegetables
Individuals who follow this diet should reduce their intake of foods that contain:
- Added sugar
- Trans fats
- Processed meat
- Refined oils
- Highly processed foods
The diet encourages healthy eating of foods made with fresh ingredients, rather than processed foods that harm a person’s intestinal health.
Here are 5 benefits that make dieting mandatory:
Good for your heart health
The Mediterranean Diet is most popularly known to benefit heart health by reducing the risk of heart disease and stroke. This is due to the ingredients packed with omega-3, which must be consumed while following this diet.
Good for your brain
A day of food full of heart-healthy ingredients also has fantastic benefits for brain health. The Mediterranean diet can help prevent long-term memory loss, as well as reduce the risk of Alzheimer’s and other types of cognitive decline. About 60% of your brain is made up of fat, half of which is made up of omega-3. Not getting enough of this fatty acid is related to learning disabilities, as well as depression. Fortunately, the Mediterranean diet is full of healthy fatty foods to be enjoyed daily.
Helps with depression and anxiety
As stated briefly above, the amount of omega-3 your body consumes has an impact on an individual’s emotions, which can make someone feel depressed or happy. Omega-3 fatty acids are known to improve mood and can be found in items like fatty fish. The Mediterranean diet also includes grains such as quinoa, which have been found to include flavonoids which are known to have a significant anti-depression effect.
It’s good for your gut
The Mediterranean diet promotes the consumption of a wide variety of fruits and vegetables that are known to improve healthy bacteria and, in general, provide positive effects on intestinal health. It also helps to reduce inflammation and emphasizes fiber-rich foods.
People with arthritis can benefit from this diet
The diet includes ingredients with anti-inflammatory properties, so following this diet can eliminate the symptoms of arthritis. For example, bananas are rich in magnesium and potassium, which can increase bone density. Minerals like magnesium are also known to relieve symptoms of arthritis.
In general, the Mediterranean diet is a stable diet that can be enjoyed by everyone. The diet encourages the intake of fresh and nutritious ingredients that provide a variety of health benefits, as well as the elimination of foods that will result in health problems, weight gain and other negative implications. Many people choose to follow the Mediterranean diet and are more successful in maintaining it for the long term, as the dining options are much broader compared to other diets.