7 Reasons Why a Mediterranean Diet Should Be Your Go-To
It’s healthy and delicious.
Forget the juice cleanses or those low-carb, no-sugar, no-dairy (basically no-fun) diets. There’s one diet that’s tried and true, and has been around for ages--since Ancient History, to be exact. This diet lets you actually enjoy food and you won’t have to skimp on the good stuff. It’s the Mediterranean diet.
What exactly is a Mediterranean diet? It has its origins in the Mediterranean, so people in countries like Greece and Italy have been eating like this for centuries. Their quality of life and health have been proven to be better compared to many people from other countries because of this diet. It consists of fruits, vegetables, whole grains, fish, and plenty of extra-virgin olive oil.
In recent years, a Mediterranean diet has been in the spotlight because a lot medical professionals and experts have been extolling the virtues of it. Here, we rounded up seven must-know facts about the diet, so you can see for yourself why it’s so great.
1. It can help lower your risk of heart disease, breast cancer, and type 2 diabetes.
The “healthy fats” (like olive oil and avocado) in the diet help lower your risks of these diseases, according to CNN. “The high content of vegetables, fresh fruits, cereals, and olive oil guarantees a high intake of beta-carotene, vitamins C and E, polyphenols, and various important minerals. These key elements have been suggested to be responsible for the beneficial effect of the diet on human health and especially on cardiovascular disease,” study authors wrote in a 2007 article in the journal of Clinical Interventions in Aging. Plus, the Mayo Clinic states that women who go on this diet and supplement it with nuts and olive oil have a reduced risk of breast cancer.
2. It can slow cognitive decline.
In an August 2016 study, researchers examined 135 studies from 2000-2015 that looked at how the Mediterranean diet affects cognitive function over time. They came to the conclusion that those who followed this diet had “slower rates of cognitive decline, reduced conversion to Alzheimer’s disease, and improvements in cognitive function.”
3. It’s good for all ages--especially if you’re middle-aged.
Of course, the diet will benefit you especially if you start it early in life, but it’s not too late for those who are older. In fact, if you start in middle age, you can still reap the benefits of a good diet. In one study, women who followed a healthy diet in middle age were 40% more likely to live past 70 without chronic illness or physical or mental problems than those who didn’t follow the diet.
4. You can still drink wine.
A lot of diets make you swear off any alcohol, but it’s okay in the Mediterranean diet. It’s all about moderation: for women, 5 ounces or less each day; and for men, no more than 10 ounces a day, according to Everyday Health. So go on, enjoy a glass of your favorite red at the end of the day.
5. And you can still eat pasta, too.
Recently, there was a study that linked pasta to a lower BMI. It sounded like wishful thinking at first, but it’s true--and all thanks to the Mediterranean diet. Researchers studied the eating habits of people in Italy and found that if eaten in moderation and with a healthy, Mediterranean diet, pasta isn’t as bad for your waistline as we thought.
6. You can actually stick to this diet.
In comparison to other hardcore diets, you really aren’t limited to few, mostly inedible options. The Mediterranean diet lets you enjoy food and you can even sustain this diet for years to come. It’s all tasty things: fruits, veggies, beans, fish, eggs, whole grains, and some wine. You’re just cutting down on meats and sweets, plus refined grains--things we already know we should consume less of every day.
7. It will help you live longer.
It’s been shown that people who live in the Mediterranean region have long lifespans. There might be plenty of factors for this, but a big component is the Mediterranean diet. All of this makes sense, since a healthy diet will leave you less at risk for diseases and other physical ailments. One study in 2014 linked the diet to longevity. It was found that women who adhere to the diet have longer telomeres, which are located at the end of a chromosome. Long telomeres have been linked to longer lifespans. And it’s not just for women, the Mayo Clinic reported that the diet is associated with a reduced risk of cardiovascular mortality as well as overall mortality.
So if you’re thinking all of this sounds great and you want to get started on the diet, you can begin by incorporating more fresh fruits and vegetables into your diet, ditch red meat and stick to fish and eggs, and swap white bread with whole grain bread. Another big component of the diet is also eating healthy fats such as olive oil. Health suggests you have four to six servings of healthy fats a day--a serving would be a teaspoon of olive oil. That’s where Kosterina comes in: Now you can enjoy a healthy diet and lifestyle with the help of our brand of olive oil. Every time you open a bottle to serve your family and friends, you know you’re getting 100% authentic, extra-virgin olive oil. It will be so easy to stick to this delicious and wholesome eating plan--so why not try it?
Shop Mediterranean Essentials
Original Extra Virgin Olive Oil (500ml)
Our highest polyphenol EVOO straight from Southern Greece.
Extra Virgin Trio
Two bottles of our Everyday for the kitchen and one bottle of our Original for the table.
Crushed Fruit Vinegar Trio
The perfect combination of tangy and sweet, fresh crushed fruit and no added sugar.
Olive Oil & Balsamic Vinegar Tasting Set
Taste all of our flavors with one each of our extra virgin olive oils and balsamic vinegars.