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A traditional Mediterranean diet consisting of large quantities of fresh fruits and vegetables, nuts, fish and olive oil—coupled with physical activity—can reduce your risk of serious mental and physical health problems by:
Preventing heart disease and strokes. Following a Mediterranean diet limits your intake of refined breads, processed foods, and red meat, and encourages drinking red wine instead of hard liquor—all factors that can help prevent heart disease and stroke.
Keeping you agile. If you’re an older adult, the nutrients gained with a Mediterranean diet may reduce your risk of developing muscle weakness and other signs of frailty by about 70 percent.
Reducing the risk of Alzheimer’s. Research suggests that the Mediterranean diet may improve cholesterol, blood sugar levels, and overall blood vessel health, which in turn may reduce your risk of Alzheimer’s disease or dementia.
Halving the risk of Parkinson’s disease. The high levels of antioxidants in the Mediterranean diet can prevent cells from undergoing a damaging process called oxidative stress, thereby cutting the risk of Parkinson’s disease in half.
Increasing longevity. By reducing your risk of developing heart disease or cancer with the Mediterranean diet, you’re reducing your risk of death at any age by 20%.
Protecting against type 2 diabetes. A Mediterranean diet is rich in fiber which digests slowly, prevents huge swings in blood sugar, and can help you maintain a healthy weight.
Following a Mediterranean diet has many benefits, but there are still a lot of misconceptions on exactly how to take advantage of the lifestyle to lead a healthier, longer life. The following are some myths and facts about the Mediterranean diet.
| Myths and facts of a Mediterranean diet |
| Myth 1: It costs a lot to eat this way.
Fact: If you’re creating meals out of beans or lentils as your main source of protein, and sticking with mostly plants and whole grains, then the Mediterranean diet is less expensive than serving dishes of packaged or processed foods. |
| Myth 2: If one glass of wine is good for your heart, then three glasses is three times as healthy.
Fact: Moderate amounts of red wine (one drink a day for women; two for men) certainly has unique health benefits for your heart, but drinking too much has the opposite effect. Anything more than two glasses of wine can actually be bad for your heart. |
| Myth 3: Eating large bowls of pasta and bread is the Mediterranean way.
Fact: Typically, Mediterraneans don’t eat a huge plate of pasta the way Americans do. Instead, pasta is usually a side dish with about a 1/2-cup to 1-cup serving size. The rest of their plate consists of salads, vegetables, fish or a small portion of organic, grass-fed meat, and perhaps one slice of bread. |
| Myth 4: The Mediterranean diet is only about the food.
Fact: The food is a huge part of the diet, yes, but don’t overlook the other ways the Mediterraneans live their lives. When they sit down for a meal, they don’t sit in front of a television or eat in a rush; they sit down for a relaxed, leisurely meal with others, which may be just as important for your health as what’s on your plate. Mediterraneans also enjoy plenty of physical activity. |
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