Everything You Should Know About the Mediterranean Diet

In the 1960s, researchers discovered that people in Mediterranean countries, such as Italy and Greece, had lower rates of heart disease compared to the United States and Europe. Out of this research was born the Mediterranean diet. By eating in ways similar to these heart-healthier populations, you may be able to enjoy greater health, too.

At the practice of Ali Hendi, MD, in Chevy Chase, Maryland, Dr. Hendi and his team want you to eat well and live well. That’s why they want you to know about the Mediterranean diet. In this blog, they explain what’s involved in the diet and detail some of its many benefits.

Mediterranean diet guidelines

While there isn’t a standard definition of exactly what a Mediterranean diet entails, the basic philosophy consists of the following:

• Daily consumption of vegetables, fruits, healthy fats, and whole grains
• Moderate intake of beans, eggs, fish (at least twice a week), and poultry
• Meals based largely on plants
• Moderate intake of dairy products
• Limited or occasional red meat intake
• Water as the main beverage

Mediterranean diets also emphasize sharing meals with loved ones, enjoying the occasional glass of red wine, and staying physically active.

Mediterranean diet benefits

Research has consistently linked the Mediterrean diet with a reduced risk of heart disease. One study showed that women who followed such a diet had a 25% lower risk of developing cardiovascular disease compared to women who did not. According to the study, this was because the diet reduced inflammation, improved blood sugar levels, and led to an improved body mass index, among other reasons. 

A Mediterranean-style diet may also lower your risk for:

• Cancers of the breast, colon, and prostate
• Depression
• Diabetes
• Metabolic syndrome

Eating a nutritious, plant-based diet can also enhance healing by providing omega-3 fatty acids, which can lower inflammation in the body. The antioxidants prevalent in many fruits, vegetables, nuts, seeds, and whole grains can also lower inflammation and boost immune function. Furthermore, healthy carbohydrate sources can help increase energy levels and boost digestive health, and lean protein sources can aid in tissue repair. 

Getting started with the Mediterranean diet

When you come to Ali Hendi, MD, your provider can suggest nutritional guidelines that may help promote your health and wellness. Steps they may recommend include:

• Aiming for 7-10 servings of fruits and vegetables daily
• Building your meals around fruits and vegetables, versus making them a side dish
• Learning flavorful ways to prepare lean protein sources, such as beans, lentils, and fish
• Replacing refined grains, such as instant rice and white flour, with whole grains
• Replacing sugary drinks with water flavored by fruit slices

To learn more about plant-based eating or the Mediterranean diet, book an appointment online or over the phone with Ali Hendi, MD, today.