Whether you’re trying to lose weight, eat healthier, or just feel better, look no further than the Mediterranean diet. This eating plan is consistently ranked among the best diets, based on years of research. Lowering cholesterol is not about cutting out eggs or following a rigid diet—it is about understanding which fats truly impact heart health and making realistic changes that last. Learn how small, strategic food swaps can lead to meaningful improvements in cholesterol levels, energy, and overall well-being. The Med-South program has been well received by patients who have adopted it and has proven to effectively reduce blood pressure and improve short-term weight loss. Now, researchers are studying if the Med-South program can be used as a long-term weight-loss strategy, as well as learning how the program can be most effectively implemented through federally qualified health centers and local health departments.

• Brown University Health, Rhode Island’s first health system, was founded in 1994 by Rhode Island Hospital and The Miriam Hospital.
• The benefits of the diet are likely to improve with physical activity as well, such as decreased blood levels of LDL (1).
• The key elements of the Mediterranean diet, which is the triad oil bread and wine, were exported instead in regions of continental Europe by the monastic orders, which migrated in those regions to evangelize those peoples.
• The Med-South program has been well received by patients who have adopted it and has proven to effectively reduce blood pressure and improve short-term weight loss.
• Cheese and yogurt are enjoyed in small portions, often as part of a meal rather than a snack.
• However, considering I am still residing in France, pastries, baguettes, and of course cheese are a typical part of the French dietary meal pattern.

Extra-virgin olive oil, nuts, sunflower seeds, olives, and avocados are great sources of healthy fats for your daily meals. If you’re creating meals out of beans or lentils as your main source of protein, and sticking with mostly plants and whole grains, then the Mediterranean diet is less expensive than serving dishes of packaged or processed foods. Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious.

Foods to eat on the Mediterranean diet

Vegetables and fruits ripened in greenhouse, however, require a greater supply of pesticides and not taking advantage of the heat of the sun, they are less rich in vitamins and nutrients. Fruits and vegetables are an invaluable important source of fiber, Vitamin A (found mainly in tomatoes, peppers, carrots, cantaloupe, apricots, etc), Vitamin C (primarily in tomatoes, strawberries, citrus fruits, kiwi, etc), other vitamins and many minerals, like potassium. In addition, fruits and vegetables contain these minor components (antioxidants and others), which play an important protective action for the body and water that can reach even 95% of the weight (watermelon). It is essential that foods in this group are present every day and plenty in nutrition.

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Feeding can profoundly affect the health of individuals; this is because a good nutritional status helps to maintain a good level of health and prevention of metabolic diseases such as obesity, diabetes, hypertension, etc. Kathleen Zelman, MPH, RDN, LD, is a registered dietitian nutritionist at No Nonsense Nutrition, LLC, based in Marietta, GA, and a proponent of the Mediterranean diet. WebMD spoke with her about the Mediterranean diet and the evidence for its health benefits. The Mediterranean Diet is not an effort, rather a daily practice for many Europeans.

Heart-Healthy Hush Puppies

When you eat less meat and fewer processed foods, you naturally lower your intake of saturated fats and trans fats, which can help protect your heart and keep other illnesses at bay. The Mediterranean diet is based on the long-standing, healthy eating habits of the residents of Mediterranean countries — which include Italy, Greece, parts of Spain and France, and several Middle Eastern and north African countries. In this region, people have a longer life expectancy and a lower prevalence of disease. Recently, we talked with Anderson about the ins and outs of eating Mediterranean-style. Below, she describes what the diet is (lots of whole, fresh foods) and what it’s not (bottomless bowls of pasta and meat-topped pizzas). The plan’s success comes as no surprise to Jennifer Anderson, registered dietitian at Novant Health Heart & Vascular Institute in Charlotte.

A Sunnier Mood and a Lower Risk of Depression

The Mediterranean diet is not a trend—it is one of the most studied and effective eating patterns in the world. Richmond Doxey, MD, an internist and culinary medicine specialist, explains how this diet lowers cholesterol, improves brain function, and even reduces inflammation. Learn simple, practical steps you can take to start eating healthier without overhauling your entire lifestyle. The Mediterranean diet has been linked to health benefits including longevity, improved heart health and reduced risk of chronic conditions. The dietary pattern doesn’t always match local flavors and food preferences, but researchers at the University of North Carolina are working to change that. However, if you adjust your whole diet so you eat a little less meat and more fish, opt for healthy fats and eat more fruit and vegetables, then it could make a significant difference.

Make Small, Sustainable Changes for a Healthier Diet

Eating large portion sizes — even of “good-for-you” items — can interfere with your weight, Li says. Overloading the body with calories also stresses the immune system and has been found to accelerate cellular aging—the opposite of what a Mediterranean diet based on moderate portion sizes aims to achieve. Millions of readers rely on HelpGuide.org for free, evidence-based resources to understand and navigate mental health challenges. If you’re an older adult, the nutrients gained with a Mediterranean diet may reduce your risk of developing muscle weakness and other signs of frailty by about 70 percent.

MORE: Eating a more plant-based diet can add years to your life, study finds

You may wonder why you have spent so many words, for thirty years or so, to enhance a diet that does not need any introduction. The reason is that the trend away from the traditional diet in favor of food patterns typical of the affluent society has been ongoing for many years (21). The guidelines developed by nutritionists to improve the eating habits of consumers can be represented by an effective image, the “Food Pyramid” (Fig. 1) designed for the first time in 1992 by the U.S. Department of Agriculture, which simply represents a fair and balanced way of eating, displaying the proportions and the frequencies with which foods should be consumed, style that coincides with the Mediterranean Model identified by the physiologist Ancel Keys.

More from Diet and Nutrition

„Baking, grilling, steaming, and boiling are preferred over pan frying or deep frying, for instance.” Samuel-Hodge said it is most helpful for those who follow the Med-South program to focus on adding variety to what they already eat rather than eliminating foods. Creator Suzy Karadsheh whips up modern recipes that span the Mediterranean and focus on seasonal, whole foods that can be enjoyed with people. You’ll find a plethora of yummy recipes to make tonight — or at your next gathering — from homemade doner kebabs to grilled shrimp with roasted garlic herb sauce, and Mediterranean tuna salad.

Increased longevity and reduced risk of premature death

Some research has suggested that people living in these regions tend to have a lower risk of many chronic conditions, compared with people who follow a standard American diet. Clinical Review BoardAll Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals. Add carrots, cauliflower, eggplant, zucchini, potato, and 3 cups of water or low sodium vegetable broth, reduce flame cover and cook for 20 minutes. Schueller said the foods promoted in the Mediterranean way of eating are not only budget-friendly and easily accessible but also adaptable. The way of eating focuses sitejabber.com/reviews/unimeal.com on the quality of foods consumed rather than focusing on a single nutrient or food group, according to U.S.

Learn the common reasons diets fall short and practical strategies to help you make small, realistic changes that fit into your life. Unlike the trendy diets that gain popularity as ways to quickly lose weight, the Mediterranean diet offers advantages beyond weight loss. While studies on the Med-South lifestyle program continue, Samuel-Hodge said her team has already learned lessons that could help public health workers in other regions to implement similar programs that cater to the palates of local communities. Funding is also a barrier for health departments and community health centers that want to implement lifestyle programs such as Med-South — particularly in areas that serve high-risk populations or patients who are uninsured or underinsured. The Mediterranean diet is famous for its touted health benefits, which may have to do with its high produce content.

Foods to limit on a Mediterranean diet

Instead of grabbing a packaged snack, the best snacks for a Mediterranean diet may include a handful of nuts, whole fruit, or raw vegetables with hummus. Unlike a “diet” it does not restrict you from eating any one food group. Instead, it allows you to enjoy an abundance of foods that not only taste good but are also good for you and will keep you feeling full longer.

A study published in February in the journal JAMA Neurology found the popular diet may be one aspect in protecting the brain from signs of Alzheimer’s disease, the most common type of dementia. Our food team shares tips, techniques and their all-time favourite recipes in our lively weekly podcast. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers.

Combine spiralized zucchini and spaghetti to add interesting texture and an extra dose of nutrients to your unimeal reviews meal. Tinned fish provides a convenient (and tasty!) way to incorporate more seafood into your day. Today, try canned salmon flaked and mixed with capers, lemons, and fennel. WeightWatchers relies on only the most trustworthy sources, including highly credentialed experts, government and academic institutions, peer-reviewed studies, and respected medical associations. We focus on primary sources and research that is recent, relevant, and high-quality.