Following extensive medical research, there is strong evidence that the Mediterranean diet can improve heart and circulatory health.
The correlation between improved heart health and the Mediterranean diet is based on the higher intake of monounsaturated fats that are found in olive oil, nuts, and oily fish.
Followers of the Mediterranean diet plan swap saturated fats (pastry, animal fat, biscuits which increase the amount of LDL (or bad) cholesterol) for monounsaturated fats which help maintain healthy cholesterol levels by lowering the amount of bad cholesterol in the body.
This is positive because too much cholesterol can cause blocked arteries which lead to cardiovascular disease and high blood pressure.A four year study of 7447 people at high cardiovascular risk by The New England Journal of Medicine found that the risk of death from cardiovascular disease was reduced by a Mediterranean diet.
Digestive health
Dr Frankie Phillips, registered dietitian and nutritionist and spokesperson for the British Dietetic Association (BDA), praises the diet plan for encouraging people to up their intake of fruit and vegetables, and so increasing the amount of fibre in their diet.
“Adding more fibre is particularly important as last year’s National Diet and Nutrition Survey showed that, as a nation, we are eating half as much fibre as we should be.”
Fibre is essential for healthy digestion. “Increase fibre slowly with a spoonful of beans or an extra portion of vegetables each week,” says Dr Phillips. “If your diet is fibre-poor and you increase your intake too quickly, you may experience discomfort in your gut.”
Cognitive function
Industry experts conclude there is not enough evidence to support the link between a Mediterranean diet and improved cognitive function.
According to Alzheimers.org, the correlation is loosely based on the fact that inflammation in the brain is associated with dementia risk, and the Mediterranean diet reduces signs of this inflammation.
Weight loss
Cutting out processed foods to favour fruit, vegetables and pulses can lead to weight loss if portions are controlled. A 2008 study published in the New England Journal of Medicine that looked at 322 obese individuals, found that a Mediterranean diet is more effective for weight loss and improving symptoms of diabetes, when compared to a low-fat diet.
Prevention and management of Type 2 Diabetes
Given that obesity stands as one of the most common causes of Type 2 Diabetes, following a well-balanced Mediterranean diet can help prevent the condition by stopping weight gain.
A study in 2011 by the Human Nutrition Unit at Hospital Universitari de Sant Joan, Barcelona looked at 418 non-diabetic participants over four years.
Researchers found that a Mediterranean diet with calorie restriction can be effective in preventing the development of Type 2 Diabetes.
If diagnosed with Type 2 Diabetes, eating a high fibre diet - like the Mediterranean diet plan - is advised as it helps keep blood sugars steady.
A study by the University of Naples on newly diagnosed Type 2 Diabetes sufferers showed that a low-carb Mediterranean diet may delay or prevent the need for drug therapy in patients.
Followers of the Mediterranean diet plan swap saturated fats (pastry, animal fat, biscuits which increase the amount of LDL (or bad) cholesterol) for monounsaturated fats which help maintain healthy cholesterol levels by lowering the amount of bad cholesterol in the body.
This is positive because too much cholesterol can cause blocked arteries which lead to cardiovascular disease and high blood pressure.A four year study of 7447 people at high cardiovascular risk by The New England Journal of Medicine found that the risk of death from cardiovascular disease was reduced by a Mediterranean diet.
Digestive health
Dr Frankie Phillips, registered dietitian and nutritionist and spokesperson for the British Dietetic Association (BDA), praises the diet plan for encouraging people to up their intake of fruit and vegetables, and so increasing the amount of fibre in their diet.
“Adding more fibre is particularly important as last year’s National Diet and Nutrition Survey showed that, as a nation, we are eating half as much fibre as we should be.”
Fibre is essential for healthy digestion. “Increase fibre slowly with a spoonful of beans or an extra portion of vegetables each week,” says Dr Phillips. “If your diet is fibre-poor and you increase your intake too quickly, you may experience discomfort in your gut.”
Cognitive function
Industry experts conclude there is not enough evidence to support the link between a Mediterranean diet and improved cognitive function.
According to Alzheimers.org, the correlation is loosely based on the fact that inflammation in the brain is associated with dementia risk, and the Mediterranean diet reduces signs of this inflammation.
Weight loss
Cutting out processed foods to favour fruit, vegetables and pulses can lead to weight loss if portions are controlled. A 2008 study published in the New England Journal of Medicine that looked at 322 obese individuals, found that a Mediterranean diet is more effective for weight loss and improving symptoms of diabetes, when compared to a low-fat diet.
Prevention and management of Type 2 Diabetes
Given that obesity stands as one of the most common causes of Type 2 Diabetes, following a well-balanced Mediterranean diet can help prevent the condition by stopping weight gain.
A study in 2011 by the Human Nutrition Unit at Hospital Universitari de Sant Joan, Barcelona looked at 418 non-diabetic participants over four years.
Researchers found that a Mediterranean diet with calorie restriction can be effective in preventing the development of Type 2 Diabetes.
If diagnosed with Type 2 Diabetes, eating a high fibre diet - like the Mediterranean diet plan - is advised as it helps keep blood sugars steady.
A study by the University of Naples on newly diagnosed Type 2 Diabetes sufferers showed that a low-carb Mediterranean diet may delay or prevent the need for drug therapy in patients.
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