In US News & World Report's 2024 rankings, the Mediterranean diet is now back one after one For the seventh time exit from at the top of the list, sparking a renewed wave of media attention, she says NBC News.
The Mediterranean diet, which primarily includes vegetables, fruits, seafood, olive oil, nuts and whole grains, has been consistently shown to increase health and longevity.
Followers of the Mediterranean diet eat red meat only occasionally, and consume dairy products and poultry in moderation.
Foods that are highly processed or contain added sugar are generally avoided.
According to researchers and nutritionists, adhering to this diet long-term can increase the chances of a longer, healthier life. Several studies have shown that it reduces the risk of heart disease and type 2 diabetes, while potentially slowing cognitive decline.
It's a way of life, it's a cuisine, it goes back thousands of years, and for the last five or six decades, it's been the most researched cuisine in the world.
“It's a good idea,” said Katherine Itsiopoulos, a professor of nutrition and dietetics at RMIT University in Melbourne, Australia, who has published several books on the Mediterranean diet.
According to a 2021 study, the diet reduces the risk of coronary heart disease by 29 percent and stroke by 13 percent in women. According to a 2017 analysis, it can reduce the risk of coronary artery disease, heart attacks and strokes by an average of 40 percent. border risk.
That's probably because the fats in olive oil, seeds, fish and nuts are the healthy kind: monounsaturated or polyunsaturated fats. In contrast, red meat, cheese, dairy products, and highly processed foods like crackers or potato chips are full of unhealthy fats.
According to some studies, the Mediterranean diet also helps fight chronic inflammation because fruits, vegetables, and legumes contain antioxidants and other beneficial compounds. Furthermore, since the diet relies on honey and cinnamon as sweeteners instead of sugar, it also reduces the risk of type 2 diabetes.
Following the Mediterranean diet also reduces the risk of cancer and dementia.
However, despite its many advantages, this diet also has one drawback: it does not necessarily help you lose weight quickly, as foods such as olive oil and nuts are high in fat and calories. In order to lose weight, in addition to diet, you also need to exercise regularly. However, due to the diet's variety, it may be more fun to follow than other diets.