The Mediterranean Diet

How the Mediterranean Diet emphasizes plant-based foods, and what you can do to change your eating patterns and habits.

Key Takeaways

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The Mediterranean diet is a diet that emphasizes plant-based foods and fats. Rather than implementing strict rules on eating, the Mediterranean diet emphasizes changing eating patterns and habits. 

When on the Mediterranean diet, it is recommended that one eat fruits, vegetables, whole grains, and extra virgin olive oil at every meal. Fish is another major component of the diet, primarily because of its protein benefits and the presence of omega-3 fatty acids. A moderate amount of natural cheese, yogurt, and overall dairy products may be consumed, and little to no red meat, sweets, sugary drinks, or butter should be consumed. 

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Benefits of the Mediterranean Diet

The benefits of the Mediterranean diet are astounding and reviews of it show likeness across the board. In terms of gut health, studies have proven to show a significant link between the Mediterranean diet and improved gut health. The high-fiber foods incorporated in the diet contribute to fostering a healthier microbiota in the intestines which not only decreases inflammation in the gut but also limits the growth of bacteria linked to neurodegenerative diseases. 

Following the Mediterranean diet also decreases the chance of developing cardiovascular disease, metabolic syndrome, and some cancers, and also slows the decline of brain function with age.  

To read more about the Mediterranean diet, check out this Cleveland Clinic article. 

The Mediterranean Diet: The exemplar for healthy eating.

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Related Diets

The MIND diet and the DASH diet are two additional diets considered beneficial for gut health and brain health. 

The MIND Diet

The MIND diet, which stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, is a dietary plan designed to promote brain health and reduce the risk of Alzheimer's disease and other forms of dementia. It combines elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, focusing on foods that are beneficial for brain function.

Key components of the MIND diet include:

  1. Emphasis on Plant-Based Foods: Prioritizing fruits, vegetables, whole grains, nuts, and legumes.

  2. Specific Brain-Healthy Foods: Incorporating foods known to benefit brain health, such as berries, leafy greens, fish, olive oil, and poultry.

  3. Limiting Unhealthy Options: Reducing the intake of red meat, butter, cheese, sweets, fried foods, and processed snacks.

According to the Harvard School of Public Health,  following the MIND diet may help improve cognitive function and slow cognitive decline, making it a promising approach for maintaining brain health as we age.

The MIND diet guidelines consist of at least 3 servings of whole grains a day, at least one serving of vegetables a day, 

The DASH Diet

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a dietary plan designed to help prevent and manage high blood pressure (hypertension). It emphasizes nutrient-rich foods that are low in sodium and high in essential nutrients like potassium, calcium, and magnesium.

Key features of the DASH diet include:

  1. Fruits and Vegetables: Aiming for 4-5 servings of each per day to provide vitamins, minerals, and fiber.

  2. Whole Grains: Including whole grains like brown rice, quinoa, and whole wheat bread, with a goal of 6-8 servings daily.

  3. Lean Proteins: Focusing on lean meats, fish, poultry, legumes, and nuts, limiting red meat and full-fat dairy.

  4. Low-Fat Dairy: Incorporating 2-3 servings of low-fat or fat-free dairy products each day for calcium and protein.

  5. Nuts and Seeds: Including 4-5 servings of nuts, seeds, or legumes each week for healthy fats and protein.

  6. Limited Sodium: Reducing sodium intake to 2,300 mg per day, or ideally to 1,500 mg for those with hypertension.

  7. Healthy Fats: Emphasizing healthy fats from sources like olive oil and avocados while minimizing saturated fats and trans fats.

The DASH diet has been shown to lower blood pressure, improve heart health, and may also aid in weight loss. Its emphasis on whole, minimally processed foods makes it a balanced and sustainable approach to eating.

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