have been updated Guideline 2024 for the primary prevention of strokethe American Heart Association and American Stroke Association state that the Mediterranean diet has been shown to reduce stroke the risk of stroke. Specifically, it is recommended that adults without previous cardiovascular disease and people at high or moderate risk follow the diet, which is also supported by American news and world report and is also one of the best diets for weight lossaccording to experts.
The Mediterranean diet is a nutrient-dense and non-restrictive diet that works for many people. If that sounds appealing, here’s everything you need to get started on the Mediterranean diet. But before you delve into a new diet, consult your doctor.
What is the Mediterranean Diet?
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The Mediterranean diet is inspired by the traditional eating habits of people living along the Mediterranean coast. Although each country’s diet may vary, the Mediterranean diet consists primarily of plant foods, seafood, lean poultry, whole grains, nuts, beans, olive oil, herbs and spices. The key is to eat fresh foods as much as possible, as highly processed foods are limited in the diet.
Green Mediterranean diet
A recent popular variant of the Mediterranean diet is the green Mediterranean diet. Instead of occasionally eating red and processed meat in the regular diet, the green version cuts out meat and focuses on plant-based foods.
There are set amounts of calories and protein you should consume each day, along with three recommendations. Every day an individual must obtain 100 grams of duckweed (an aquatic plant, usually put in a shake), 3 to 4 cups of green tea And 1 ounce walnuts. A 2021 study found that the green Mediterranean diet variation may be healthier for the heart than the original diet. It may even be more effective in preventing and managing chronic diseases. A 2022 study found that the diet can help with age-related brain health.
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From talking refrigerators to iPhones, our experts are here to help you make the world a little less complicated.
Benefits of the Mediterranean Diet
The Mediterranean diet has many health benefits and is great for kosher, vegetarian or budget-conscious people.
Heart health
The most well-known benefit of this diet is its potential to improve heart health. A Study from 2019 concluded that the Mediterranean diet could lower the risk of stroke and heart disease. Due to the lower content of saturated fats in the diet, a 2021 study found that it can slow the process of plaque buildup in the arteries.
Brain health
The Mediterranean diet can promote brain health as we age. A 2021 research on Alzheimer’s disease found that a Mediterranean diet can lower the risk of dementia and other risk factors for Alzheimer’s disease. It’s also allowed improve memory and cognitive function.
Possible weight loss
This diet can help you lose weight and maintain weight loss in the long term. A 2020 study found that participants who lost at least 10% of their body weight on the Mediterranean diet were twice as likely to maintain their weight.
Keep in mind that any diet is incomplete without it exercise added. If you’re serious about losing weight, add daily exercise to your routine in addition to a new diet. Be sure to consult your doctor to find the right diet and exercise plan for you.
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How does the Mediterranean diet work?
The Mediterranean diet is one of the easiest to follow and does not require calorie counting. Although there are no strict rules, there are a few recommendations. These include food fish or seafood at least twice a week, drink lots of water, eating a wide variety of foods And filling your plate daily with fruits, vegetables, whole grains, beans, nuts and olive oil. In addition to these recommendations, you decide your own meals and snacks. This is what you are encouraged to eat.
Foods to eat on the Mediterranean diet
On the Mediterranean dietTry to eat plant-based and whole foods. These may include:
- Fish (salmon, tuna, herring, etc.)
- Seafood
- Poultry, in moderation
- Vegetables
- Fruits
- Dairy products
- Eggs, in moderation
- Olive oil
- Chickpeas
- Lentils
- Quinoa
- Pasta
- Yogurt, in moderation
- Nuts
- 100% whole wheat bread
- Spices
- Spices
- A glass of red wine with a meal (no more than one glass for women, two glasses for men)
- A little dark chocolate
Foods Restricted to the Mediterranean Diet
While no food is “off limits,” try to eat the following rarely:
- Red meat
- Sugary foods and drinks
- Processed foods
- Butter
Meal ideas
Fill your shopping list with these meal ideas for the week.
Breakfast
- Greek yogurt with fresh fruit and a cup of tea
- Whole wheat toast with natural peanut butter and a cup of coffee (cream and sugar added in moderation)
Lunch
- Chicken orzo soup with vegetables
- Greek salad with olives, avocado and feta cheese
Dinner
- Salmon cooked in olive oil, brown rice and roasted vegetables
- Tuna over quinoa and arugula with olive oil vinaigrette dressing
Snacks
- Assorted nuts and seeds with natural cheese
- Pita bread and vegetables with hummus
Is the Mediterranean Diet Right for You?
Although the name best diet of 2024the Mediterranean diet is not suitable for everyone. Talk to your doctor before making any major changes to your diet. If you’re considering trying this diet yourself, here are some points to remember.
Then try the Mediterranean diet:
- You do well with non-restrictive diets
- You already eat a lot of seafood, plant foods, and whole grains
- You are looking for a budget-friendly diet with few unhealthy fats and many healthy fats
Try a different diet or find a dietitian if necessary:
- You need more structure or require some foods to be completely banned
- You have severe food restrictions or allergies
- You need a tailored diet, weight loss and exercise plans
Frequently asked questions about the Mediterranean diet
What is not allowed in the Mediterranean diet?
Technically, no food is strictly forbidden within the Mediterranean diet. Try to reduce or avoid processed foods (especially processed meats), red meat, white bread and pasta, butter, processed oils and excessive alcohol consumption (except red wine).
Can you eat eggs on the Mediterranean diet?
Yes, you can eat eggs in moderation according to the Mediterranean diet. If you have high cholesterolTry to eat no more than four egg yolks per week.
Can you eat bananas on the Mediterranean diet?
Yes, you can eat bananas on the Mediterranean diet. It is recommended to eat plenty of fruits and vegetables during this diet.
What cheese can I eat on the Mediterranean diet?
Natural cheeses are best to eat according to the Mediterranean diet. Although there are no restrictions, the diet recommends limiting processed cheese. Stay away from heavily processed cheeses such as American cheese or cheese-in-a-can. Instead, opt for natural cheeses such as mozzarella, feta, cheddar, Swiss, Parmesan or Muenster.