The Mediterranean diet – rich in healthy fats, fish, whole grains and products, as well as low in processed foods and red meat – has been rated the best overall diet for 2021 by US News and World Reports.
This is the fourth consecutive year that the Mediterranean Diet has topped the site’s annual list.
A panel of nutritionists and specialists on diabetes, heart health, and weight loss have made the Mediterranean Diet the best choice of 39 meal plans.
The Mediterranean Diet and why you should consider it
Greece is famous for its beautiful islands, friendly people and most importantly, its delicious food. The locals are known for their long, energetic life. Their diet is so popular that all cultures follow it internationally and are loved by everyone for its positive health benefits.
Diet trends come and go, but the Mediterranean diet is one that will continue because of the wide variety of ingredients to enjoy and there are no strict restrictions imposed by other diets.
It’s an easy-to-follow diet that includes fresh, flavorful ingredients, and is full of delicious herbs, vitamins and minerals essential for supporting a healthy lifestyle.
The Mediterranean diet is one of the healthiest diets in the world, and is seen as a way of life, giving a negative connotation to the word “diet”.
What do you expect to eat while enjoying this diet
The Mediterranean diet is less restrictive than others, allowing for a variety of foods that are enjoyable and easy to follow. The diet encourages consumption of foods high in omega-3 and healthy fats, such as;
- olive oil
- fish
- Nuts
- Nuts
- Vegetables
Individuals following this diet should reduce their intake of foods containing:
- Excess sugar
- Trans fat
- Processed meat
- Refined oil
- Highly processed foods
This diet encourages eating healthy foods that are made with fresh ingredients rather than processed foods which are harmful to gut health.
Here are 5 benefits that make diet a must:
Good for your heart health
The Mediterranean diet is known to benefit heart health by reducing the risk of heart disease and stroke. This is due to the packaging material omega-3s are recommended to consume while following this diet.
Good for your mind
Eating foods that contain heart-healthy ingredients also have tremendous benefits for your brain health. The Mediterranean diet can help prevent long-term memory loss as well as reduce the risk of Alzheimer’s disease and other types of cognitive decline. About 60% of your brain is made up of fat, and half of that is made up of omega-3s. Not getting enough of these fatty acids is linked to learning disorders, as well as depression. Fortunately, the Mediterranean Diet is packed with healthy fatty foods to enjoy every day.
Helps overcome depression and anxiety
As we briefly mentioned above, the amount of omega-3s your body consumes has an effect on one’s emotions which can cause a person to feel depressed or happy. Omega-3 fatty acids are known to improve mood and can be found in foods such as fatty fish. The Mediterranean diet also includes pills such as quinoa which have been found to contain flavonoids that are known to have significant anti-depressant effects.
It’s good for your gut
The Mediterranean diet encourages consumption of a variety of fruits and vegetables which are known to promote healthy bacteria and have an overall positive effect on gut health. It also helps reduce inflammation and emphasizes high-fiber foods.
People with arthritis may benefit from this diet
This diet includes ingredients with anti-inflammatory properties, so following this diet can relieve arthritis symptoms. For example, bananas are high in magnesium and potassium which can increase bone density. Minerals like magnesium are also known to relieve symptoms of arthritis.
In general, the Mediterranean Diet is a fixed diet that everyone can enjoy. A diet that encourages the consumption of fresh and nutritious ingredients that provide various health benefits in addition to eliminating foods that will lead to health problems, weight gain and other negative effects. Many people choose to follow the Mediterranean diet and are more successful at sticking to it in the long term because the food options to choose from are much wider than other diets.
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