Mediterranean Recipes

Mediterranean Diet

by Nima Z. A.

The Mediterranean diet is a nutritional recommendation from Mediterranean Sea countries. The principal ingredients of Mediterranean diet are virgin olive oil, nuts, seeds, whole grains, herbs, spices, legumes, fruits, leafy green vegetables, fish, moderate consumption of cheese and yogurt products, and low consumption of meat products.

A recently published article in Annals of Internal Medicine reveals the benefits of the Mediterranean diet to treat some of the chronic diseases, such as diabetes, heart associated disease, and cancer. According to this study, heart disease and diabetes are among the leading causes of death in the United States and other countries. Despite advances in diagnosis and treatment, global deaths due to cardiovascular disease and the prevalence of diabetes increased by more than 40% from 1990 to 2013 according to the study published recently in The Lancet. Typical Western diets, which are high in saturated fats, sugar, and refined grains, are causally associated with the development of cardiovascular disease, diabetes, and some types of cancer, including breast and colorectal cancer according to twenty years review article that published in JAMA.

The Mediterranean Diet is not one, single diet. After all, the Greeks eat differently from the Spanish. And the Italians from the French. But those who live in countries bordering the Mediterranean Sea share a general way of eating that’s rich in fruits and vegetables, whole-grains, fish and olive oil that research shows is healthiest for your heart. Buon appetito — or however you choose to say it!