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Stress, rushing, schedules, work and other factors such as prices or the quality of certain products are enemies that we have to fight against on a daily basis. In this context, awareness of healthy lifestyle habits is often lost, often prioritizing other obligations. And among the healthy lifestyle habits is a factor that should never be lost sight of: eating a healthy diet based on the Mediterranean diet.
The Mediterranean diet, declared Intangible Cultural Heritage of Humanity by UNESCO in 2013, and contrary to what one may believe, does not only include a style of eating, but “comprises a set of knowledge, practical skills, rituals, traditions and symbols related to agricultural crops and harvests, fishing and animal husbandry, and also to the way of preserving, transforming, cooking, sharing and consuming food”.
According to the Spanish Society of Endocrinology and Nutrition (SEEN), “following a Mediterranean diet pattern is highly recommended since, in addition to providing us with an appetizing diet adapted to our habits, it helps us to stay healthy and to prevent the development of numerous chronic diseases typical of our times, such as diabetes, obesity, cardiovascular diseases or some types of cancer”.
The Mediterranean diet is characterized by a high consumption of fruits, vegetables, legumes, nuts and olive oil, a moderate intake of fish and dairy products, as well as a low presence of red meat and processed products. And all this seasoned with a careful, hygienic and procedural way of preserving and cooking food, in conditions that do not go well with the daily rush. This dietary approach has multiple health benefits:
- Cardiovascular diseases: numerous scientific publications have reported that the Mediterranean diet significantly reduces the risk of developing cardiovascular diseases. As we read in Elsevier, to give just one example, the abundance of healthy fats, such as olive oil, helps reduce “bad” cholesterol (LDL) and increases “good” cholesterol (HDL), thus protecting the heart and blood vessels, among other reasons.
- Type 2 diabetes: according to the International Diabetes Federation, the Mediterranean diet, rich in fiber and complex carbohydrates from fruits, vegetables and legumes, contributes to a slow release of glucose in the blood. This helps prevent sugar spikes and improves insulin sensitivity, key factors in the prevention and control of type 2 diabetes.
- Cancer: foods characteristic of the Mediterranean diet are rich in antioxidants and anti-inflammatory compounds, which protect cells from oxidative damage and reduce the risk of developing some types of cancer, such as colon or breast cancer. This is what the Spanish Association Against Cancer tells us.
- Obesity: with its focus on natural foods and its ability to increase satiety, the Mediterranean diet helps maintain a healthy weight, thus decreasing the risk of obesity-related diseases. Numerous scientific evidences can be found in this article published in SciELO.
In addition to having many other effects on our organism, the Mediterranean diet is also the most indicated for patients who already suffer from certain pathologies, such as, for example:
- People with high blood pressure problems: a diet low in sodium and rich in potassium from fruits and vegetables is essential to regulate blood pressure. Avoiding processed foods and moderating salt intake are key practices. You can read more in Revista Sanitaria de Investigación.
- Gastrointestinal diseases: for those suffering from diseases such as irritable bowel syndrome or gastritis, according to Muy Salud, the Mediterranean diet, with its richness in fiber and low in saturated fats, can contribute to better digestion and reduce intestinal inflammation.
- Osteoporosis: according to the Spanish Society of Endocrinology and Nutrition (SEEN), the incorporation of low-fat dairy products, green leafy vegetables and foods rich in calcium and vitamin D, such as oily fish, helps to maintain good bone health and prevent progressive wear of the bone system.
Decalogue for following the Mediterranean diet
- Use olive oil as the main fat to be added to the oil.
It is the most widely used oil in Mediterranean cuisine. It is rich in vitamin E, beta-carotene and monounsaturated fatty acids that give it cardioprotective properties. This food represents a treasure within the Mediterranean diet, and has endured through centuries among the regional gastronomic customs, giving dishes a unique flavor and aroma.
- Eat plenty of plant-based foods: fruits, vegetables, legumes, mushrooms and nuts.
Vegetables and fruits are the main source of vitamins, minerals and fiber in our diet and at the same time provide us with a large amount of water. It is essential to consume 5 servings of fruits and vegetables daily.
- Bread and cereal-based foods (pasta, rice and especially whole grain products) should be part of the daily diet.
Daily consumption of pasta, rice and cereals is essential due to their carbohydrate-rich composition. They provide us with an important part of the energy necessary for our daily activities.
- Low-processed, fresh and seasonal foods are most suitable
It is important to take advantage of seasonal products since, especially in the case of fruits and vegetables, it allows us to consume them at their best, both in terms of nutrient supply and for their aroma and flavor.
- Daily consumption of dairy products, mainly yogurt and cheese.
Nutritionally, dairy products are excellent sources of proteins of high biological value, minerals (calcium, phosphorus, etc.) and vitamins. The consumption of fermented milks (yogurt, etc.) is associated with a number of health benefits because these products contain live microorganisms capable of improving the balance of intestinal microflora.
- Red meat should be consumed in moderation and if possible as part of stews and other recipes. Processed meats should be consumed in small amounts and as ingredients in snacks and dishes.
Excessive consumption of animal fats is not good for health. Therefore, consumption in small amounts is recommended, preferably lean meats, and as part of dishes based on vegetables and cereals.
- Eat plenty of fish and eggs in moderation.
The consumption of oily fish is recommended at least once or twice a week since its fats -although of animal origin- have properties very similar to those of vegetable origin, which are attributed with protective properties against cardiovascular diseases.
Eggs contain very good quality proteins, fats and many vitamins and minerals that make them a very rich food. The consumption of three or four eggs a week is a good alternative to meat and fish.
- Fresh fruit should be the usual dessert. Sweets and pastries should be consumed occasionally.
Fruits are very nutritious foods that add color and flavor to our daily diet and are also a good alternative for mid-morning and as a snack.
- Water is the drink par excellence in the Mediterranean. Wine should be drunk in moderation and during meals.
Water is essential in our diet. Wine is a traditional food in the Mediterranean diet that can have beneficial health effects when consumed in moderation and in the context of a balanced diet.
- Physical activity every day, as it is as important as eating properly.
Staying physically active and exercising every day in a way that is adapted to our capabilities is very important for maintaining good health.
The importance of a comprehensive vision
Finally, we would like to emphasize the idea that the Mediterranean diet stands out for its holistic approach that integrates food, physical activity and social relationships at the table. Adopting this diet not only contributes to improving physical health, but also emotional and social well-being, creating a more balanced and fulfilling lifestyle. It is important to remember that each individual has specific needs, and having the advice of health and nutrition professionals can be of great help to adapt it appropriately to each situation. On this World Mediterranean Diet Day, remembering the value of this millenary diet is more relevant than ever. The prevention of diseases and the improvement of the quality of life are objectives within everyone’s reach through a conscious diet and an active life, where health becomes a priority.