Find recipes that fit the Mediterranean diet, using lots of olive oil, fresh fruit and veggies, beans, and fish. All about original Mediterranean Diet and its benefits for health. Dietary patterns and habits of life of Mediterranean countries. Results. The rate of adherence to a study diet was 95. The Mediterraneandiet group consumed the largest amounts of dietary fiber. Learn about the benefits of the Mediterranean diet, foods that are part of the meal plan, and diseases that the diet is supposed to prevent. Find out if the Mediterranean Diet is healthy and how the diet plan works. BackgroundObservational cohort studies and a secondary prevention trial have shown an inverse association between adherence to the Mediterranean diet and. Until now, evidence that the Mediterranean diet reduced the risk of heart disease was weak, and some experts had been skeptical that the effect of diet. Why the Mediterranean Diet Is So Successful. By Dr. Mercola. The Mediterranean diet is one that has managed to maintain popularity through changing fads, and for good reason. A number of studies have confirmed its health benefits most of which are likely due to it being low in sugars, moderate in protein and high in fresh fruits and vegetables, along with healthy fats. Contrary to popular belief, theres actually no single Mediterranean diet. At least 1. Mediterranean Sea, and dietary habits vary from country to country due to differences in culture, ethnic background, religion and agricultural production. That said, a primary hallmark of a Mediterranean style diet is a focus on whole, minimally processed foods. The emphasis on fresh vegetables alone makes it far healthier than the standard American diet, which is very high in processed foods. Health Benefits Associated With a Mediterranean Style Diet. Eating a Mediterranean style diet has been linked to a number of health benefits, including Prevention andor reversal of metabolic syndrome, a cluster of risk factors for heart disease and diabetes. One review of 3. 5 clinical trials found it helped reduce belly fat and high blood pressure, elevate HDL cholesterol and improve blood sugar levels, compared to those who ate a low fat diet. Improved cardiovascular health and a significantly reduced risk of stroke effects linked to higher amounts of animal based omega 3 fats primarily from fish. According to recent research, marine animal based omega 3 may lower your risk of heart disease even if youre already at increased risk due to high levels of low density lipoprotein LDL cholesterol andor triglycerides. Higher levels of eicosapentaenoic acid EPA and docosahexaenoic acid DHA from seafood or supplements was associated with a 1. LDLs. Reduced risk of acne in adult women. According to recent research, adult women who ate fresh fruits, vegetables and fish less than four days a week had double the risk of adult acne. Reduced risk of rheumatoid arthritis,8 Parkinsons, Alzheimers disease and cancer. Improved overall health and longevity. In one study, women who closely followed a Mediterranean style diet in their 5. Mediterranean Diet Linked to Healthier Brain. Overall, the Mediterranean diet is one of the best conventional diets for brain and heart health. For example, research has shown diets rich in healthy fats from nuts, avocados and olive oil may boost memory and cognition in older adults. Previous research has also suggested a Mediterranean diet may lower your odds of Alzheimers disease, but it wasnt clear whether the diet was responsible, or if people who eat this way also make many other healthier lifestyle choices that decrease their risk. In an effort to shed more light on the potential links between diet and cognition, the researchers randomly assigned nearly 4. A Mediterranean diet supplemented with 1 liter of extra virgin olive oil per week. A Mediterranean diet supplemented with 3. Mexican Ceviche Recipe. A low fat diet Brain function tests were conducted before and after the study. Those following a Mediterranean diet with supplemental nuts showed significant improvement in memory, while those who got supplemental olive oil experienced significantly improved cognition. The low fat group, on the other hand, experienced a significant decrease in both memory and cognitive function. Older Adults Suffer Less Brain Shrinkage on Mediterranean Diet. The Mediterranean diet has gained some traction and for good reason. It can help you live a longer, healthier life with lots of benefits tied to the Mediterranean diet. What is a Mediterranean diet anyway This week researchers reported on a link between Mediterraneanstyle eating and better brain health. But every time a. Meditteranean Diet Books' title='Meditteranean Diet Books' />Meditteranean Diet Shopping ListMore recently, scientists found that a Mediterranean style diet also helps reduce age related brain shrinkage in older adults. As reported by the LA Times 1. In a group of 5. 62 Scots in their 7. Mediterranean diet experienced, on average, half the brain shrinkage that was normal for the group as a whole over a three year period The researchers used the food frequency surveys to divide the group into two those who at least approximated a Mediterranean style diet and those who came nowhere close. Even though many in the Med diet group were far from perfect in their adherence, the average brain volume loss differed significantly between the two groups. Your Brain Needs Healthy Fats for Optimal Function. Results such as these certainly make sense when you consider how important healthy fats are for your brain function. After all, your brain is composed of at least 6. DHA, found in seafood such as clean fish and krill oil. That said, its important to choose your seafood wisely. What youre looking for are fish high in healthy fats, such as omega 3, while also being low in mercury and other environmental pollutants. Good choices include smaller fatty fish like sardines, anchovies and herring. As a general rule, the lower on the food chain the fish is, the less likely it is to contain harmful levels of contaminants. Many of these smaller fish also contain higher amounts of omega 3, so its a win win. Wild caught Alaskan salmon is another healthy choice. If you avoid fish, its important to take a high quality omega 3 supplement such as krill oil. Besides fish, other examples of beneficial fats that your body and your brain in particular needs for optimal function include avocado, organic grass fed raw butter, clarified butter called ghee, olives, organic virgin olive oil and coconut oil, nuts like pecans and macadamia and free range eggs. The Mediterranean diet is a mix of the culinary traditions of the Mediterranean sea. Its mostly a whole foods plant based diet based on fruits and veggies. Its also important to avoid sugars and processed grains. Research from the Mayo Clinic shows diets rich in carbohydrates are associated with an 8. Omega 3 Is Important for Other Psychiatric Conditions as Well. Animal based omega 3 in combination with vitamin D has also been shown to improve cognitive function and behavior associated with certain psychiatric conditions, including ADHD, bipolar disorder and schizophrenia in part by regulating your brains serotonin levels. The omega 3 fat EPA reduces inflammatory signaling molecules in your brain that inhibit serotonin release from presynaptic neurons, thereby boosting your serotonin levels. DHA which is an important structural component of your brain cells also has a beneficial influence on serotonin receptors by increasing their access to serotonin. Other diets shown to be particularly beneficial for brain health include the DASH and the MIND diets,2. What these three diets have in common is an emphasis on whole foods, particularly fresh fruits and vegetables, and at least SOME healthy fats. Considering the importance of eating real food, its not so surprising that the DASH diet, Mediterranean diet and MIND diet rank No. Benefits of the DASH Diet. The DASH diet in particular has been shown to be quite effective for lowering your risk of hypertension. However, I believe the real reason for this effect is not due to the reduction in salt but rather the reduction in processed foods, which is high in fructose. As your insulin and leptin levels rise in response to net carbs, it causes your blood pressure to increase. Excess fructose promotes hypertension to a far greater degree than excess salt. One 2. 01. 0 study. Hg stage 2 hypertension. Consuming 7. 4 grams or more of fructose per day also increased the risk of a 1. Elevated uric acid levels are also significantly associated with hypertension by inhibiting nitric oxide in your blood vessels, and fructose elevates uric acid. In fact, uric acid is a byproduct of fructose metabolism. So, by eliminating excess sugar and fructose from your diet, you effectively address root issues that contribute to high blood pressure. I recommend keeping your total fructose consumption below 2. If youre insulin resistant about 8. Americans are, have high blood pressure, diabetes, heart disease or other chronic disease, youd be wise to limit your fructose to 1. As for the issue of salt which the DASH diet restricts, its important to realize that salt is actually essential for maintaining and regulating blood pressure. The key is to use the right kind of salt.