Think Mediterranean food, and the first things to come to your mind may be Greek salad, feta cheese, spanakopita, and hummus. Have you ever given a thought to how healthy these dishes are? All of these foods are relished not just for their taste but also because they are wholesome and versatile, and they can be paired with diverse cuisines. Mediterranean foods are fancied also because they contain an admirable combination of healthy fats, minerals, vitamins, and proteins. People in some of the countries bordering the Mediterranean Sea, like Spain, Andorra, France, Switzerland, Italy, and Malta, have the longest life expectancy in the world, and the reason is the healthy Mediterranean diet. This article discusses the health benefits of following a Mediterranean diet.

Highlights of the Mediterranean diet

• A mostly plant-based diet, the Mediterranean cuisine contains plenty of fruits, vegetables, whole grains, cereals, beans, legumes, nuts, herbs, spices, and olive oil.
• The consumption of red meat is sparse; instead, fish, seafood, and poultry are the preferred sources of protein.
• Olive oil is the predominant type of fat used for cooking, and healthy fats are also found in avocados, walnuts, and fatty fish, which are integral parts of this diet.
• While dairy is consumed, it is not a primary food that dominates the meal plans in this diet. Also, dairy is incorporated in healthy forms like fermented cheese and fresh yogurt.
• Social drinking is a significant part of the Mediterranean culture, but red wine is the typically favored alcoholic beverage instead of hard liquor.

Health benefits of a Mediterranean diet

• Cooking using olive oil, especially extra virgin olive oil, is beneficial to health as it contains omega-6 and omega-3 fatty acids. Additionally, it is made up of monounsaturated fat called oleic acid, which is anti-inflammatory and prevents oxidation of low-density lipoprotein cholesterol particles, reducing the risk of heart disease.
  Extensive research has established that olive oil also reduces stroke, another leading cause of death due to unhealthy lifestyle and dietary choices. Olive oil also contains vitamins E and K in small amounts, which are good for the skin. It is also loaded with antioxidants that fight against cancer. Olive oil lowers blood pressure, strengthens the lining of blood vessels and improves their functioning, and prevents extreme blood clotting as well.
• Healthy omega-3 fatty acids and vitamins D- and B2-rich fatty fish like trout, herring, tuna, oyster, mackerel, salmon, and sardine are added to salads, soups, and wraps. Consuming these once or twice a week reduces chronic inflammation and keeps the brain and heart healthy. Additionally, the risk of developing health conditions like ADHD, Alzheimer’s, dementia, depression, arthritis, and diabetes is reduced.
• Unrefined whole grains and an assortment of colorful vegetables and fruits provide all the fiber, vitamins, minerals, and antioxidants that the body needs.
• The Mediterranean diet also emphasizes a healthy lifestyle, daily physical activity, and enjoying meals together as a family or community, increasing the mental health benefits as well.