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7 Healthy Benefits Of The Mediterranean Diet

By Dr. Nikita Toshi +2 more

When we think of diet plans, we picture tasteless foods with a lot of restrictions on eating. The Mediterranean diet might be an exception as it contains the basics of healthy eating with the traditional flavours and cooking methods of the Mediterranean.


For thousands of years, Mediterranean people are eating this delicious diet. They never think of their eating habits as a diet plan; it is a simple way of living. And apparently, this tasty food becomes a healthy diet to live long and disease-free.

What is the Mediterranean diet?

The Mediterranean diet is composed of various traditional fruits, vegetables, nuts, beans, seafood, olive oil, and a glass of wine of countries surrounded by the Mediterranean Sea, such as Greece, Spain, Southern France, Italy, and Portugal. The Mediterranean diet emphasizes on real food, sustainability, and longevity-without a specific focus on losing weight. The main component of the Mediterranean diet includes –

  • Daily consumption of a high amount of vegetables, fruits, beans, nuts, whole grain, and olive oil.
  • Weekly intake of fish, eggs, and poultry food.
  • Frequent consumption of dairy products such as yoghurt and cheese.
  • Limited intake of red meat, refined sugar, and unwanted fats.  
  • Drinking of water and red wine.  

In the Mediterranean diet, trans-fat and saturated fat are restricted and hence considered best for those trying to limit their cholesterol levels. According to researchers, saturated fat is necessary, but in moderation. Overconsumption of saturated fat might cause your LDL (bad) cholesterol to increase. A high LDL level increases your risk of atherosclerosis, which is the accumulation of arterial plaque.

Dr. Siddharth Gupta, MD

Why is the Mediterranean diet effective?

In 1960, the Mediterranean diet came into the limelight when it caused fewer deaths in coronary heart diseases in Mediterranean countries than in other countries. And subsequently, it has been proved that a Mediterranean diet is beneficial to reduce the risk factors of cardiovascular disease. The Mediterranean diet plan is one of the best diets recommended by the World Health Organization (WHO) to promote health and prevent chronic disease.

Health benefits of the Mediterranean diet

The most important benefit of the Mediterranean diet is that it is scientifically proven. A traditional Mediterranean diet contains a lot of vegetables, fruits, nuts, seafood, and olive oil with recommended exercises. This type of diet can keep you physically and mentally healthy.  

1: Reduces the risk of heart diseases  

Numerous studies have found that the Mediterranean diet could help to reduce the risk of getting heart diseases such as heart attack or stroke. Following the Mediterranean diet and avoiding red meat, refined sugar, processed goods, and encouraging to eat more veggies, fruits, olive oil, and wine can be beneficial for your heart health. This diet helps to maintain healthy cholesterol levels and reduce the risk of higher blood pressure. 

Fibre and antioxidant-rich foods are preferred in the Mediterranean diet. These vitamins and minerals may aid in lowering inflammation all over your body. Additionally, fibre keeps waste from getting accumulated in your large intestine.

Dr. Rajeev Singh, BAMS

Also Read: Avocado Oil Vs Olive Oil: A Scientific Comparison of Health Benefits

2: Brain tonic 

The brain is a hungry organ of our body. To supply all nutrients and oxygen to your brain, you have to have a rich blood supply brain. So, for better supply, your diet must be full of all nutrients which are beneficial for the brain. Mediterranean diet can fulfil this requirement and provides the required nutrients to your body and brain. All those healthy fats, vitamins, and minerals are beneficial for your brain health. This Mediterranean diet also plays an essential role in the treatment of depression and anxiety.  

3: Reduces the risk of Alzheimer’s disease  

Many studies indicate that the Mediterranean diet is excellent in reducing the risk of Alzheimer’s and memory loss. This diet also helps to improve cholesterol, blood sugar levels, and overall blood vessel health. 

Also Read: Hashimoto Diet: A Comprehensive Guide Based on Latest Research

4: Promotes healthy weight management  

Mediterranean diets are full of fibres that help manage a healthy weight. You feel more satiated with foods higher in fibre, which helps with healthy weight loss and metabolism. Replace carbohydrate foods with fibrous fruits, vegetables, and nuts for better results.  

5: Protects against Diabetes  

A Mediterranean diet contains a lot of fibres that digest slowly, prevents swings in blood sugar, and also helps you to maintain a healthy weight. Research suggests that the Mediterranean diet also helps to improve the ability of the body to use insulin.

Also Read: What is the BRAT Diet? Breaking Down its Pros and Cons

6: Reduces the risk of cancer  

The Mediterranean diet reduces the risk of getting some cancer. Studies suggest that a Mediterranean diet improves your immunity to fight against cancers more likely breast cancer and colon cancer, and also prevent cancer-related deaths. 

7: Relieves Rheumatoid Arthritis  

Rheumatoid arthritis (RA) is an auto-immune disorder that caused pain and swelling of joints. The Mediterranean diet is rich in anti-inflammatory omega-3 fatty acids, which may help to relieve RA symptoms. 

The Mediterranean diet is a healthy eating pattern based on the traditions of Mediterranean countries. This diet encourages us to eat healthy foods that are rich in vitamins, fibres, minerals, fatty acids while limiting processed foods and sugar. This healthy Mediterranean diet provides numerous health benefits from heart health to prevent major diseases like cancer.  

Read more about: 6 Simple Healthy Breakfast Ideas for Weight Loss!

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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