The Mediterranean diet is inspired by traditional diet and eating habits of people living along the Mediterranean coast. This includes places like southern Italy, Greece and Spain which have greatly influenced the foods that make up the diet.  The main components of the diet include nuts, whole grains, olive oil, fruits, vegetables, unrefined cereals, high consumption of legumes, moderate to high consumption of fish, moderate consumption of cheese and yogurt and occasional consumption of wine. Limiting red meat to a few times a month is also a big part of the diet, and adds to its health benefits.

The Mediterranean diet is especially beneficial for women.  Rather than opting for a crash diet or skipping meals to stay in shape – the Mediterranean Diet is much more effective and has clear added health benefits.  For women, steering towards foods that promote bone health and heart health is important especially as we get older.  Heart disease happens to be the leading cause of death for women, while osteoporosis and brittle bone syndrome affects thousands of women yearly.  The Mediterranean Diet features calcium-rich foods like Greek yogurt, beans, broccoli, spinach, kale, Brussel sprouts and collard greens for women concerned with bone health.  And for those looking to maintain good heart health, nuts, whole grains and healthy fats in the diet protect against heart disease. 

This diet protects against many different types of ailments, not just the ones affecting women. More specifically it has been found to have some of the following health benefits:

• Protects against type 2 diabetes: Rich in fiber, which helps keep blood sugar stable.

• Prevents heart disease and strokes: Discourages eating processed foods, refined grains, and a frequent amount of red meat, all of which have been linked to heart disease and stroke.

• Keeps up muscle mass and strength in elderly:  Diet is very high in nutrients which support healthy bones and muscles.  It has been shown to reduce the risk of muscle weakness and bone frailty by about 70%.

• Reduces risk of Alzheimer’s: Because the diet improves both blood sugar levels, cholesterol and overall vascular health, it has been linked to a reduced risk of dementia and Alzheimer’s disease.

• Reduces risk of Parkinson’s disease: High in antioxidants, which protects cells against oxidative stress.  Oxidative stress damages cells, and can contribute to health issues.   Some studies have shown that an antioxidant rich diet cuts the risk of Parkinson’s disease in almost half.

• Helps you live longer:  Because this diet protects against both heart disease and cancer, it reduces the risk of death by about 20% no matter what your age. 

Here are some other facts.  The fruits and vegetables that are a big part of every Mediterranean’s diet, are rich in antioxidants.  These protect us from free radicals – the chemicals that play a role in the development of cancer. Flavenoids in red wine (part of the diet) also have powerful antioxidant properties and contribute to good health. The nuts featured in the diet are high in monounsaturated fats, like oleic acid, which has been associated with a reduction in coronary heart disease risk. Olive oil, another staple of the Mediterranean diet, has been shown to play a role in lowering LDL (bad cholesterol). There is also evidence that antioxidants in olive oil have anti-inflammatory and anti-hypertensive effects. Whole grains, another important part of the diet, help balance blood sugar levels and keep you feeling fuller and more satisfied longer.

Although food and diet is a huge part of the Mediterranean diet, it is not the only component.  Exercising and enjoying food with family and friends is encourage when adopting the Mediterranean diet.  It is a lifestyle, in all senses of the word.