The Mediterranean diet, also known as Med diet, has been linked to life longevity. Experts agree that it’s the collective synergy from all of the components in the diet: things such as antioxidants, phytochemicals, omega-3 fatty acids and fiber, not one specific food group. These components work together to improve health and, more importantly, reduce disease risk, ultimately adding more years to your life.
The impact of eating a Mediterranean diet pattern has on one’s health and life longevity is outstanding compared to other diets, but let’s get into the gritty details of how exactly the Mediterranean diet adds these extra years
Reduce the risk of Heart Disease and Stroke
In the 1950s, studies showed a lower rate of heart disease in people living in countries bordering the Mediterranean Sea. Further research continues to suggest that adherence to the Mediterranean diet significantly reduces one’s risk of heart attack, stroke and coronary artery disease.
Minimizes the Effect of Stress
Studies also show that the Mediterranean diet appears to counteract stress-related inflammation. Stress increases the bodys cortisol levels which can increases inflammatory blood markers, and left unchecked, this can turn into an inflammatory storm which can lead to oxidative damage by free radicals, hormone imbalances and a worn-out immune system that’s more susceptible to disease.
Quells Inflammation
The Med diet’s high level of antioxidants and anti-inflammatory compounds have a protective effect against cancerous cell mutations, and may lower the risk of recurrence and mortality for some cancers such as breast, colorectal and prostate.
Lowers Cancer Risk and Recurrence
A diagnosis of type 2 diabetes shortens the lifespan by six years, on average, due to complications and an increased heart disease risk. For people diagnosed with or currently have T2D, research suggested that adopting the eating approach can reduce the risk of complications, and decrease insulin resistance.
Med Diet Meal Plan
To get an idea of what eating on a Mediterranean diet looks like, check out this sample meal plan options
Breakfast Greek yogurt topped with berries and a drizzle of honey
Snack Handful of almonds, pistachios or berries
Lunch Tuna on a bed of greens with a vinaigrette made with olive oil or A quinoa bowl topped with sliced chicken, feta, and veggies
Snack Small bowl of olives or Hummus with dipping veggies
Dinner Salmon with quinoa and sautéed garlicky greens or Small chicken breast over a warm grain salad made with sautéed zucchini, tomato, and farro
