The diet is an eating plan that dieta mediterranea encourages a variety of healthy foods, doesn’t cut out any major food group and is rich in heart-healthy fats like extra virgin olive oil. It is one of five dietary patterns to have been linked to a lower risk of chronic disease.
The diet’s emphasis on fresh, whole foods may be why it’s associated with a lower risk of heart disease and other health problems. It’s also full of antioxidants, which may help prevent or slow aging and promote health.
People who follow the Mediterranean diet typically eat about three to nine servings of vegetables and two to four servings of fruit daily. This includes a wide range of colorful options like dark leafy greens, tomatoes and bell peppers. Fruits include apples, apricots, avocados, dates, figs, berries and citrus. Our experts recommend prioritizing non-starchy vegetables, like those from the vegetable family, while enjoying starchy options, such as potatoes, in moderation.
Journey to Health: Unveiling the Secrets of the Mediterranean Diet
A common feature of the Mediterranean diet is lean meat, poultry and fish, which are eaten a few times per week. It’s important to choose low-mercury fish (cod, haddock and hake) or shellfish (shrimp, crab and clams) and to limit red meat consumption, particularly beef and lamb.
The Mediterranean diet is a flexible way to eat that can be enjoyed by everyone. It’s also been shown to reduce chronic diseases and death, including heart disease, diabetes and dementia. It may even aid in weight loss, and provide protection from type 2 diabetes complications.