The Mediterranean diet-rich in healthy fats, fish, whole grains and agricultural products, while low in processed foods and red meat-was voted the overall best diet in 2021 US News and World Report.
This is the fourth consecutive year that Mediterranean Diet has topped the site’s annual list.
A team of nutritionists and experts in diabetes, heart health and weight loss made the Mediterranean diet the first choice among 39 diet plans.
The Mediterranean diet and why you should consider it
Greece is famous for its beautiful islands, friendly people and most importantly delicious food. As we all know, the locals live long and full of vitality. Their food is so popular that it is welcomed by all cultures internationally and loved by everyone for its health benefits.
Dietary trends come and go, but the Mediterranean diet will be preserved due to its extensive enjoyment of ingredients and lack of restrictive restrictions imposed by other diets.
This is an easy-to-follow diet that combines fresh and delicious ingredients with delicious herbs, important vitamins and minerals, which are all necessary to maintain a healthy lifestyle.
The Mediterranean diet is one of the healthiest diets in the world, and is more regarded as a way of life, with negative connotations in the word “diet”.
What else to eat while enjoying this diet
The Mediterranean diet is not as strict as other diets, so you can enjoy a variety of foods and are easy to follow. The diet promotes the intake of foods rich in Omega-3 and healthy fats, such as;
- olive oil
Individuals who follow this diet should reduce their food intake. These foods include:
- Trans fat
- Processed meat products
- Refined oil
- Highly processed food
Diet encourages eating foods made from fresh ingredients in a healthy way, rather than processed foods that can harm the health of the individual’s intestinal tract.
These are the 5 benefits that make diet essential:
Good for heart health
The Mediterranean diet is best known for benefiting heart health by reducing the risk of heart disease and stroke. This is due to encouraging consumption of Omega-3 packaged ingredients while following this diet.
Good for your brain
Eating foods rich in heart-healthy ingredients every day also has great benefits for brain health. The Mediterranean diet can prevent memory loss in the long-term and reduce the risk of Alzheimer’s disease and other types of cognitive decline. About 60% of your brain is made of fat, and half of it is made of Omega-3. Insufficient intake of this fatty acid is associated with learning disabilities and depression. Fortunately, the Mediterranean diet is rich in healthy fatty foods every day.
Help with depression and anxiety
As mentioned above, the amount of Omega-3 your body consumes can affect your emotions, causing someone to feel depressed or happy. As we all know, Omega-3 fatty acids can improve mood and can be found in fatty fish and other items. The Mediterranean diet also includes grains, such as quinoa, which have been found to contain flavonoids, which are known to have significant antidepressant effects.
Good for your stomach
The Mediterranean diet can promote the consumption of various fruits and vegetables, which can improve healthy bacteria and have a positive effect on intestinal health in general. It also helps reduce inflammation and emphasizes fiber-rich foods.
People with arthritis may benefit from this diet
The diet contains ingredients with anti-inflammatory properties, so following this diet may eliminate the symptoms of arthritis. For example, bananas are high in magnesium and potassium, which can increase bone density. It is also known that minerals such as magnesium can reduce the symptoms of arthritis.
In general, the Mediterranean diet is a stable diet that everyone can enjoy. The diet encourages the consumption of fresh and nutritious ingredients, which can bring many health benefits, and avoid eating foods that can cause health problems, weight gain and other negative effects. Many people choose to follow the Mediterranean diet and have achieved greater success in sticking to the diet in the long run, because the choice of dining options is wider than other diets.