The Mediterranean diet refers to the diet of peoples who live in areas where olive trees grow around the Mediterranean. It is a healthy way of eating that was inspired by the eating habits of the people of Greece (mainly the people of Crete), Italy, Spain and countries on the coasts of the Middle East, areas that are washed by the Mediterranean Sea.
The Mediterranean diet, based on the eating habits of the inhabitants of Crete and southern Italy in the 1960s, basically emphasizes the consumption of pulses, olive oil, cereals and seeds, fruits and vegetables, moderate consumption of fish and white meat and infrequent consumption of red meat, as well as moderate consumption of red wine.
The health benefits
People living in the Mediterranean have a longer life expectancy and fewer cardiovascular events than people in Western societies. The scientists concluded that it may be the result of the beneficial components of olive oil which is rich in monounsaturated fats and the rich fiber in fruits and vegetables. The use of olive oil, with the antioxidants it contains, has been associated with the reduction of cardiovascular disease and with anti-inflammatory and antihypertensive effects, reduction of bad LDL cholesterol and cardiovascular risk.
Also, the moderate consumption of alcohol, which is rich in flavoids and has an antioxidant effect, contributes to the reduction of cardiovascular risk. A ten-year study published in the authoritative medical journal "Journal of American Medical Association" (JAMA) described that patients who followed the Mediterranean diet and a healthy lifestyle with exercise had a 50% reduction in cardiovascular deaths.
The Mediterranean diet protects against the progression of diabetes, but also against the appearance of new cases with an 83% reduction in risk. Also, this diet has been associated with weight loss of 3.8 kg more than the low-fat diet.
People who follow the Mediterranean diet have a lower risk of heart attacks.
