The Mediterranean diet is abundant in fruits, vegetables, and whole grains, which are high in antioxidants. These compounds help protect cells from damage, reducing the risk.
This diet emphasizes the consumption of healthy fats, particularly from olive oil, nuts, and seeds. These fats are beneficial for heart health and help reduce inflammation.
Foods like legumes, whole grains, fruits, and vegetables are high in fiber. Fiber aids digestion, helps maintain a healthy weight, and reduces the risk of heart disease and diabetes.
The Mediterranean diet includes lean proteins from sources such as fish, poultry, and legumes. Fish, especially, provides omega-3 fatty acids, which are essential for heart and brain health.
Red meat consumption is limited in this diet, reducing intake of saturated fats and cholesterol, which are linked to heart disease and certain cancers.
The diet includes moderate amounts of dairy, primarily from cheese and yogurt. These provide essential nutrients like calcium and probiotics for bone and gut health.
Meals are often enjoyed slowly and with family or friends, which can reduce stress and improve digestion. This social aspect is important for mental health and well-being.
The diet allows for moderate consumption of red wine, which contains resveratrol, a compound believed to have heart-protective and anti-aging properties.