Mediterranean Diet

The Mediterranean diet is a traditional eating pattern adopted by countries bordering the Mediterranean Sea nutrition. It is rich in vegetables, fruit, complete whole grains, legumes, olive oil and fish, while featuring low consumption of red meat and saturated fats. Due to its positive health effects, it has attracted widespread attention world and was recognized by UNESCO in 2010 as an Intangible Cultural Heritage of Humanity Concrete.^【1】

^{(Example staple foods of the Mediterranean diet; image generated by artificial intelligence)}

The Mediterranean diet was scientifically defined in the 1950s through the Seven Countries Study conducted by Ancel Keys and his team. The study found that cardiovascular diseases were less prevalent in Mediterranean countries compared to other nations, and this difference was linked to dietary habits.^【2】

The Mediterranean diet pyramid is structured according to the frequency of food consumption:

• Daily Consumption: Whole grains, water, vegetables, fruits, legumes, olive oil, herbs and spices.

• Weekly Consumption: Fish and seafood, poultry, eggs, dairy and dairy products.

• Recommended in Limited Amounts: Red meat and processed meat products, sweets.^【3】

Multiple studies have demonstrated that individuals with high adherence to the Mediterranean diet have a reduced risk of cardiovascular disease, hypertension and stroke. Meta-analyses show that this diet reduces overall mortality by 23% and cardiovascular death risk by 27%.^【4】

The beneficial effects of the Mediterranean diet in preventing Diabetes, obesity and metabolic syndrome such as disorders are well documented. Inclusion of olive oil and nuts in the diet improves insulin sensitivity and blood blood sugar control.^【5】

Adherence to the Mediterranean diet supports the preservation of cognitive function. Evidence suggests it slows the progression of diseases such as Alzheimer’s and dementia. In particular, polyphenols, omega-3 fatty acids and antioxidants have been shown to support brain brain health.^【6】

The Mediterranean diet offers advantages not only for human health but also for environmental sustainability. Its emphasis on plant-based foods reduces the carbon foot carbon footprint, while traditional agricultural practices production help preserve biodiversity.