Mediterranean diet

The Mediterranean diet — is a dietary system based on the traditional diet of the inhabitants of Mediterranean countries: Greece, Italy, Spain, and southern France.

It is considered one of the most balanced and beneficial for heart health and longevity.

The foundation consists of vegetables, fruits, fish, whole grains, nuts, legumes, and olive oil as the main source of fats.

Why the Mediterranean diet is needed

This diet aims to prevent cardiovascular diseases, diabetes, obesity, and metabolic syndrome. It helps reduce inflammation, normalize cholesterol levels, and improve insulin sensitivity.

Research shows that the Mediterranean diet extends life and reduces the risk of chronic diseases, including brain diseases and cancer.

Main principles

• the basis of the diet — plant-based foods: vegetables, fruits, greens, nuts, whole grains, and legumes;
• fats mainly from olive oil, avocados, and nuts;
• regular consumption of fish and seafood (2–3 times a week);
• moderate amounts of poultry, eggs, and dairy products;
• rare consumption of red meat and sweets;
• wine — in moderation (if desired, with meals).

Allowed foods

• vegetables and greens — spinach, cabbage, broccoli, tomatoes, eggplants, peppers, onions, garlic;
• fruits — oranges, pomegranates, figs, grapes, apples, berries;
• whole grains — bulgur, oats, quinoa, brown rice, whole grain bread;
• fish and seafood — tuna, salmon, sardines, mussels, squid;
• legumes — chickpeas, beans, lentils;
• nuts and seeds — almonds, walnuts, hazelnuts, chia seeds, and flaxseeds;
• fats — extra virgin olive oil;
• dairy products — yogurt, feta, ricotta, natural kefir;
• herbs and spices — oregano, rosemary, basil, thyme, garlic.

Foods to avoid

• sugar and sweets;
• refined oils and trans fats;
• fast food, sausages, hot dogs, smoked meats;
• refined grains (white bread, pasta made from soft wheat);
• carbonated drinks, industrial sauces, mayonnaise.

Diet variations

• traditional — closely resembles the original diet of the inhabitants of Greece and Italy;
• modified — adapted to modern lifestyles, includes more protein and gluten-free grains;
• vegetarian option — excludes meat and fish but retains dairy products and eggs.

Benefits of the Mediterranean diet

• reduction of the risk of cardiovascular diseases;
• improvement of lipid profile and cholesterol levels;
• normalization of weight and blood sugar;
• reduction of inflammation and improvement of cognitive functions;
• increased energy, longevity, and quality of life.

Conclusion

The Mediterranean diet — is not a strict regimen, but a lifestyle based on fresh natural products, moderation, and enjoyment of food. It combines taste, simplicity, and health benefits, strengthening the health of the heart, blood vessels, and brain, and remains one of the most proven and universal models of healthy eating in the world.