Mediterranean table... an ancient diet reveals new secrets for health and longevity

The Mediterranean diet is one of the most scientifically studied diets in the world, and decades of research, including large-scale clinical trials and studies involving large populations, have shown it to be associated with multiple health benefits.

Studies indicate that people who follow the principles of this diet have better cardiovascular health, lower rates of certain cancers, type 2 diabetes, and a reduced risk of premature death, according to the Washington Post.

Why is the Mediterranean diet healthy?

There are many reasons behind these benefits. This diet is rich in fiber-rich plant foods such as vegetables, fruits, whole grains, and legumes, which help reduce inflammation in the body, improve arterial health, and contribute to lowering blood pressure and blood sugar levels.

It also relies on healthy, low-fat protein sources such as fish and poultry, which help promote satiety and improve weight control. It also contains essential nutrients that the body cannot produce on its own, such as omega-3 fatty acids found in fish, which play an important role in brain, eye, and heart health.

In one of the largest clinical trials conducted on nutrition, researchers in Spain followed about 7,400 people at risk of heart disease. Participants were divided into three groups: a low-fat diet group, a Mediterranean diet group with added large amounts of olive oil, and a Mediterranean diet group with added nuts.

After nearly five years of follow-up, the researchers found that people who followed the Mediterranean diet had about a 30% reduction in heart attacks and strokes compared to the other group.

Other studies have also shown that following this diet may be beneficial for brain health, as it is associated with a lower likelihood of cognitive decline, dementia, and Alzheimer's disease.

Not a diet... but a lifestyle

One of the most distinctive features of the Mediterranean diet is that it does not impose a strict list of foods, but rather represents an integrated way of eating inspired by the traditional habits of populations living in countries bordering the Mediterranean Sea, such as Italy, Greece, and Spain.

Katherine D. McManus, director of the Department of Nutrition and the Dietetic Internship Program at Brigham and Women's Hospital, part of Harvard Medical School, explains that 'the Mediterranean diet is not a diet in the traditional sense, but rather a way of eating based on minimally processed foods, focusing primarily on plant-based foods.'

She added that this approach can be easily applied to different cuisines around the world, because most cultures contain dishes rich in plant-based ingredients.

In other words, the principles of the Mediterranean diet can be applied to a variety of foods such as curries, tacos, and Asian stir-fries with vegetables.

(Pixabay)

Basic principles of the Mediterranean diet

According to recommendations from the World Health Organization, the Harvard T.H. Chan School of Public Health, and Oldways, an organization that promotes traditional diets, the most important rules of this diet are:

Eat these foods daily:

- Legumes such as lentils, beans, and chickpeas.

- Fruits and vegetables.

- Whole grains.

- Herbs and spices.

- Nuts and seeds.

These foods should form the basis of daily meals.

It is also recommended to use extra virgin olive oil as the main source of healthy fats.

McManus says, try to make half your plate vegetables at lunch and dinner.

You can also try different types of whole grains such as bulgur, farro, and amaranth, and choose pasta made from whole grains or legumes.

Eat these foods twice a week: fish and seafood, such as salmon and shrimp.

Canned or frozen fish can be a practical and economical option.

Eat in moderation:

- Eggs.

- Poultry.

- Dairy products, especially fermented types like yogurt and kefir.

Limit:

- Red meat.

- Sweets and sugars.

McManus advises using meat as an addition to the dish rather than a main component, and substituting fruits for sweets when craving something sweet.

Beverages:

- Make water your primary beverage.

- Reduce sugary drinks.

- Coffee and tea are allowed.

Wine can be consumed in moderation and usually only with meals.

5 easy meals to add the Mediterranean diet to your life

1- Avocado tacos with black beans

A simple, fiber-rich meal based on whole corn tortillas with avocado and black beans. Chili peppers can be added for those who prefer a strong flavor; some studies suggest that spicy foods may be linked to longevity.

2- Greek-style shrimp with tomatoes, spinach, and feta cheese

A dish rich in flavors and nutrients, containing tomatoes, garlic, parsley, dill, spinach, and feta cheese.

3- Spanakopita beans

A recipe inspired by Mediterranean cuisine, combining delicious taste with high nutritional value. It contains a large amount of protein and fiber thanks to the beans, and any preferred type can be used.

4- Simple lentil curry

Red lentils cook quickly and are rich in iron. The nutritional content of the dish increases by adding frozen peas, brown rice, and spices rich in plant compounds beneficial for gut health.

5- Shawarma salmon salad

A meal combining grilled salmon rich in heart-healthy omega-3 fatty acids, fresh vegetables, and a creamy Greek yogurt dressing.

Conclusion

The Mediterranean diet is not just a way to lose weight, but a balanced lifestyle that focuses on natural, minimally processed foods, combining taste and health benefits. Scientific evidence indicates that it is one of the best diets to support heart, brain, and increase the chances of a longer, healthier life.