The Mediterranean diet has become increasingly popular for its many health benefits, including heart health, cancer prevention, and encouragement of physical activity.
News & World Report The Mediterranean diet is one of the best diets compared to other diets, according to U.S. News & World Report. The Mediterranean diet has been ranked as the best diet overall for 2020 by News & World Report.
Aside from the scientifically-backed health benefits, the Mediterranean diet is often lauded for being accommodating to different dietary preferences, promoting variety in both food and flavor, and featuring ingredients from all the major food groups–unlike many other diets that can feel unnecessarily restrictive.
The Mediterranean diet is not perfect, but it has many benefits that make it worth considering as a long-term solution for healthy living. The Mediterranean diet is a healthy eating pattern that can provide many health benefits.
What are the benefits of the Mediterranean Diet?
Improved heart health
Time and time again, studies have shown that the Mediterranean diet is beneficial for heart health. Having access to a gym at work is an important benefit since heart disease is the leading killer of men in the United States, according to the Centers for Disease Control and Prevention (CDC).
A preliminary study from the American College of Cardiology has found that 20% of men who were followed for 11 years either developed or died from heart disease.
The diet described emphasizes foods which contain omega-3 fatty acids, which have benefits for heart health according to the Mayo Clinic. These benefits include lower triglycerides, stable blood pressure, and healthy blood vessels.
You can last longer in bed
Erectile dysfunction (ED) is commonly caused by heart disease, because the formation of plaque in blood vessels can block the small blood vessels in the penis. Jamin Brahmbhatt, M.D., a urologist at Orlando Health, says that the blood vessels in the penis are some of the first to be blocked by plaque.
The study found that, compared with men who ate a more typical Western diet, the Mediterranean group reported significantly better sexual function. One study found that men who ate a Mediterranean diet reported better sexual function than men who ate a more typical Western diet. 30 more men who only had metabolic syndrome followed a different diet as a control.
The study found that after two years, one third of men who ate the Mediterranean diet regained normal sexual functioning. The researchers found that people who ate diets rich in fiber and antioxidants had healthier blood flow than people who didn’t. The researchers aren’t sure why this is, but they think it might be because fiber and antioxidants help reduce inflammation in the body, which promotes healthy blood flow.
Improved brain function
Eating certain foods can help improve your brain function, according to a review published in the journal Frontiers in Nutrition. The researchers found that the Mediterranean diet can help slow the rate of age-related cognitive decline and reduce the risk of developing Alzheimer’s disease. Mediterranean foods were associated with better working memory and attention.
Many foods associated with the Mediterranean diet have been shown to reduce inflammation in the body. This, in turn, helps to protect the nerve cells in the brain from deterioration, according to a study conducted in Spain.
Better vision
According to the American Academy of Ophthalmology, the antioxidants found in foods approved by the Mediterranean diet, such as dark leafy greens, oranges, peppers, and sweet potatoes, are great for your vision.
The study found that people who eat just one serving of fish per week are less likely to develop early age-related macular degeneration. This type of eye damage is the leading cause of vision loss for people 50 and older.
The reason? Eating more foods that are high in omega-3 fatty acids, like fish and nuts, may help protect your retinas from cell damage.
Reduced risk of colon cancer
Colorectal cancer is the second leading cause of cancer death in men and women in the United States, according to the American Cancer Society. Eating certain foods may reduce your risk of developing cancer, according to preliminary research from the European Society for Medical Oncology.
800 people were surveyed who were either being screened for the disease or undergoing colonoscopies. The scientists found that the advanced colon polyp patients reported eating fewer Mediterranean diet foods and more red meat.
You can reduce your risk of colon cancer by 17% by eating at least 90 grams of whole grains each day, according to a report from the World Cancer Research Fund and the American Institute for Cancer Research. Whole grains contain fiber which helps with regularity and may reduce the chances of developing cancer-causing mutations in the digestive tract.
At some point, you will need to engage in regular physical activity if you want to keep those extra pounds off for good I agree that dieting is not enough to lose weight and keep it off. You will need to do physical activity regularly. Regular screenings for colon cancer via colonoscopies can save your life by allowing for early detection and treatment.
Better kidney function
Your kidneys work hard to filter out extra water and waste from your blood, while producing hormones that keep your blood pressure in check and your bones strong.
More than 30 million Americans suffer from chronic kidney disease.
The Clinical Journal of the American Society of Nephrology found that those who followed the Mediterranean diet had a 50% lower risk of developing chronic kidney disease. replacing some of the meat in your diet with fruits, vegetables, nuts, olive oil, and fish may help to lower the inflammation in your body, which is a known contributor to chronic kidney disease.
Weight loss
The Mediterranean Diet is often recommended by doctors because it can help with weight loss. People who follow a Mediterranean diet without worrying about counting calories lose more weight than those who stick to lower fat diets, according to a study of more than 7,000 adults published in The Lancet.
That said, weight loss isn’t a guarantee. Toby Smithson, R.D, founder of DiabetesEveryDay.com and author of Diabetes Meal Planning and Nutrition for Dummies, says that while the Mediterranean diet is an extremely healthy way to eat, it’s not necessarily meant for weight loss.
Smithson says that weight loss is determined by how many calories you consume and how much you exercise.
But even if you don’t lose weight, the Mediterranean diet has so many other health benefits that it’s worth a try. A 2020 review published in The BMJ reviewed 121 clinical trials on various diet patterns, including the Mediterranean Diet. The study found that people were not able to maintain weight loss for a whole year, regardless of the diet they were on. The Mediterranean Diet was set apart from the others by the health benefits. Despite not experiencing significant weight loss, Mediterranean dieters saw improvements in heart health after just one year, while those on other diets did not.
Can Help You Prevent or Manage Type 2 Diabetes
Though it may seem strange, a diet plan that focuses on carbohydrate-rich foods like pasta and grains can actually help to control or prevent type 2 diabetes. But there are a few key factors that make this sensible:
- The Mediterranean diet emphasizes whole grains and carbs from vegetables, which don’t affect your blood sugar in the same way as refined carbs.
- The diet also includes lots of healthy fats and protein.
- The diet discourages too many sweets and desserts.
- The Mediterranean lifestyle encourages plenty of exercise, which helps with diabetes management .
A 2014 review of nine individual studies found that the Mediterranean diet can decrease the risk for diabetes by up to 19%.
A 2020 study found that people who followed the Mediterranean diet were less likely to develop type 2 diabetes.
May Benefit People With Arthritis
There is limited evidence to suggest that the Mediterranean diet may help to reduce pain in people suffering from arthritis. Many of the foods in the Mediterranean diet have anti-inflammatory properties, so it makes sense that this diet could help people with arthritis, an inflammatory disease.
A Mediterranean diet, rich in anti-inflammatory foods like berries, olive oil, and dark green vegetables, is endorsed by the Arthritis Foundation as a way to manage arthritis.
The NIH also recommends omega-3 fatty acids for the management of inflammatory diseases, and the Mediterranean diet is a great source of these healthy fats.
A 2018 systematic review on the Mediterranean diet for osteoarthritis concludes that the Mediterranean diet can improve symptoms of arthritis, but more long-term research is needed.
Encourages Exercise
The Mediterranean diet encourages people to be physically active as part of the diet plan. Most American adults do not get enough exercise and this is a positive development.
Additionally, individuals who frequently exercise are more likely to select healthier food options throughout the day. The relationship between exercise and the Mediterranean diet may work both ways. A study found that eating a Mediterranean diet might improve physical performance, while the Western diet typically does not.
Emphasizes Moderation and Variety
The Mediterranean diet is beneficial for long-term weight loss as it provides a variety of foods and flavors, preventing boredom or feelings of restriction. The Mediterranean diet is a great option for people who yo-yo diet because it allows them to eat carb-heavy foods, rich flavors, and even chocolate and wine.
Even if you’re trying to eat fewer calories, you shouldn’t feel hungry, because the Mediterranean diet includes lots of fiber and protein, which help you feel satisfied. Foods that are high in fiber and protein will make you feel fuller for longer. Good choices include whole grains, nuts, cheese, and fish. You will also be cooking with healthy fats, such as olive oil, which can help you feel fuller for longer.
Can Reduce Your Risk of Having a Stroke
In the same study where researchers estimated that a Mediterranean diet could prevent up to 6% of heart disease cases, the researchers also found that following a Mediterranean diet could prevent up to 8.5% of strokes.
A 2018 study found that following a Mediterranean diet significantly reduces the risk of suffering a stroke for women, but more research is needed to see if this holds true for men as well.
Research findings regarding the Mediterranean diet and reduced risk of stroke seem to be present in many areas. A 2016 study in the European Heart Journal monitored more than 15,000 people in 39 countries over nearly four years. The more participants followed a Mediterranean diet, the lower their risk was of heart attack, stroke or death from cardiovascular causes.
The New England Journal of Medicine published a 2013 study that found the Mediterranean diet could prevent up to 30 percent of heart attacks, stroke and deaths from cardiovascular disease in high-risk people.
The diet you choose should be based on your personal values, beliefs, lifestyle, current health status or complications, health goals and dietary preferences.
The Mediterranean diet has some impressive health benefits, but it might not be the right diet for everyone. That’s OK. But it can’t hurt to try it out!
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