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Mediterranean Diet

Are you looking to boost your health? The Mediterranean diet might be the right plan for you.

The Mediterranean diet is based upon the foods that people eat in the nations surrounding the Mediterranean Sea, consisting of France, Spain, Greece, and Italy.

The interest in the Mediterranean diet plan started in the 1950s when it was found that heart disease was not as prevalent in the Mediterranean countries as it was in the U.S Research has additionally shown that these individuals were extremely healthy as well as had a lower risk of many persistent chronic conditions.

In 2013 a study in the New England Journal of Medicine, scientists discovered that individuals on a Mediterranean diet were less likely to have a cardiac arrest, stroke or other cardiovascular conditions than people who consumed a low-fat diet. The participants of the study who consumed a Mediterranean diet supplemented with olive oil or nuts saw their risk of cardiovascular decrease by 30 percent.


In this way of eating the primary focus is on foods like olive oil, nuts, vegetables and fruits, beans, whole grains and fish. This design of diet can also include smaller amounts of some dairy products, poultry, lean red meat  and a glass of wine, these are typically limited. The Mediterranean diet puts an emphasis on fresh, colorful eating and stays away from processed foods.

Red meat used to be questioned on this diet but recent studies have shown small amounts of lean red meat should be included. In 2021 Jennifer Fleming said the study recently published in the American Journal of Clinical Nutrition — underscores the importance of consuming healthy, well-balanced diets. “Our study helped illustrate the benefits associated with a healthy Mediterranean dietary pattern that embodies balance, variety and the inclusion of nutrient-rich components, which can include low to moderate amounts of lean beef,” Fleming said.

The Mediterranean diet is a way of life. It involves eating a well balance healthy clean diet and stay away from high fat, fried and processed foods. Daily physical activity is a vital component to the Mediterranean lifestyle, which plays an important roll in better health.

Penn State Study. “Mediterranean diet with lean beef may lower risk factors for heart disease.” ScienceDaily. ScienceDaily, 14 April 2021. www.sciencedaily.com/releases/2021/04/210414154915.htm

The American Journal of Clinical Nutrition Jennifer A Fleming, Penny M Kris-Etherton, Kristina S Petersen, David J Baer. Effect of varying quantities of lean beef as part of a Mediterranean-style dietary pattern on lipids and lipoproteins: a randomized crossover-controlled feeding trial. The American Journal of Clinical Nutrition, 2021; DOI: 10.1093/ajcn/nqaa375 https://academic.oup.com/ajcn/article/113/5/1126/6214419