Mediterranean diet: one of the healthiest lifestyles ever
The Mediterranean diet is one of the most studied diets in the world: since the 1950s it has been considered one of the healthiest lifestyles ever. People who follow the Mediterranean diet are less likely to suffer from health problems, mainly cardiovascular diseases – such as strokes and heart attacks – than those who follow other diets. The Mediterranean diet is so important that it was also declared an Intangible Cultural Heritage of Humanity by UNESCO on November 16, 2010 in Nairobi, Kenya.
What does Mediterranean Diet means?
The Mediterranean diet is basically based on a consumption of at least 2 servings a day of vegetables, cereals and fruit, accompanied by the use of the best vegetable oil in the world: extra virgin olive oil.
All the fundamental characteristics of the Mediterranean diet are summarized in the notorious food pyramid: at its base (the most consumed foods) we find vegetables, cereals and fruit (1-2 servings a day) and then move on to dairy products, white meats. At the top of the pyramid we find red meats, processed meats and sweets, to be consumed at most once a week.
Extra Virgin Olive Oil: the healthiest fat ever
As already mentioned, the most used “fat” in the Mediterranean diet is EVO oil, which boasts numerous scientific studies which highlight and recommend its use thanks to its nutraceutical properties. You can read more on our FAQ and articles:
– Quality extra virgin olive oil lowers cholesterol;
– Olive Oil Calories;
– Olive Oil vs Extra Virgin Olive Oil;
– What does extra virgin olive oil mean?
Mediterranean Diet Benefits
Below we summarize some of the most documented benefits of the Mediterranean Diet for our body:
- It is an important preventive factor in the development of cancers, such as breast, gastrointestinal and respiratory cancers;
- Reduction of blood pressure and therefore of the associated cardiovascular risk;
- Lowering of cholesterol levels, especially LDL (or commonly called bad cholesterol);
- Reduction in the development of obesity, BMI, adipose tissue and better weight control;
- Decrease in inflammation and related problems;
- Improved follow-up in heart attacks after increased consumption of fish, vegetables and EVO oil.
- Reduce the development of cardiovascular diseases in high-risk patients, in particular with a Mediterranean diet rich in EVO oil;
- Prevention in the development of type 2 diabetes;
- Control of dementia in patients with diseases such as Alzheimer’s;
- Greater longevity in the population that uses the Mediterranean Diet;
- Better cognitive skills, especially in children.
Mediterranean Diet is also cool for our environment
Another not secondary factor is the fact that the Mediterranean diet, being rich in vegetables and cereals and poor in animal derivatives, also has a very low and limited environmental impact.
How to properly follow the Mediterranean Diet in everyday life?
Let’s start with simple precautions: reduce the consumption of proteins of animal origin, replacing them with legumes; consume oily fish and fresh fish (such as sardines, mackerel, anchovies …), limit the consumption of cakes and sweets and consume as much fruit and vegetables as possible.
But above all, in your recipes, replace animal fats, such as butter, with healthy vegetable fats: EVO oil above all. Follow us in our recipes, we will teach you how to use extra virgin olive oil with and on every recipe, from first courses to desserts.