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  • Writer's pictureSara Yuen

3 Major Benefits of the Mediterranean Diet

Updated: Mar 7, 2022

Are you interested in improving your health, but don’t know where to start? If so, the Mediterranean diet may be a good place to start. The Mediterranean diet is based on the traditional eating habits of people living in countries around the Mediterranean Sea. This diet is thought to be healthy because it features plenty of fruits, vegetables, whole grains, and healthy fats.

3 Major Benefits of the Mediterranean Diet - Trusted Referral Network

Additionally, research suggests that following a Mediterranean diet may help reduce your risk of heart disease and other health conditions. If you’re interested in giving the Mediterranean diet a try, here are some tips and reasons for getting started.

Heart Healthy

It’s well established that the Mediterranean diet has a strong relationship with better heart health. Researchers have found evidence supporting this theory in both observational studies and controlled trials, which is why scientists believe it may be an effective way to prevent cardiovascular disease.

The Mediterranean diet is recommended by the American Heart Association for preventing heart disease and stroke has been called a “miracle” in many people’s eyes. This eating style centers around fruits, vegetables (including dark green leafy), whole grains like brown rice or whole-wheat bread as well as healthy fats from sources such olive oil with some omega 3s to reduce your risk factors of developing these conditions.

The Mediterranean diet has been recognized for its health benefits, including the fact that it does not eliminate any food groups and encourages a variety of nutrient-dense foods. A study showed people who followed this style had better moods as well!

Diabetes Management

Following a Mediterranean diet may help those with Type 2 diabetes achieve better blood sugar control. A systematic review of 56 trials between 1978-2016 and including 4,937 patients found that the traditional way of eating was able to lower hemoglobin A1c levels by up 0 .32% on average!

The Mediterranean diet has been linked to a lower risk of Type 2 diabetes, and it might also help you manage your symptoms if you have an established case. A research review published in 2014 suggested that adopting this style of eating may prevent HbA1c levels from going up too high for people who are already diabetic.

Reduce Risk of Cancer

The research is clear: diet matters when it comes to our health! A study looked at how well people followed different diets and their risk for various types of cancers. They found that those who ate mainly healthy foods like fruits, vegetables, grains (like brown rice), legumes/beans were able to reduce their risk of inflammation which can also lead to higher risks of cancer.

The Mediterranean diet is associated with a reduced risk for many types of cancers, including colorectal and breast. A study found that people who followed this eating pattern had an 18% decrease in odds when compared to those not living by these guidelines.

Prepare for Change

The Mediterranean diet is a healthy, balanced way of eating that requires more time than heating up prepared foods or grabbing fast food on the go. Processed food is discouraged while unprocessed whole ingredients such as fruits and vegetables can be eaten.

The best thing about cooking your own food is that you can prepare large quantities of dishes at once and use them later for dinner or lunch. You might even find yourself getting into the habit of making this healthy meal option more often than not.

This new way to cook may take some adjustment, but many people grow accustomed to their love of preparing wonderful meals from scratch.

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