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Clinical and observational studies have shown that the Mediterranean diet is linked to overall better health as well as longevity, lower risks of common cancers (breast cancer, colon cancer, prostate cancer and uterus cancer), dementia and lower risks of cardiovascular diseases. The Mediterranean diet can reverse heart disease, as ingredients in Mediterranean diet are low in sodium. High Cholesterol:Mediterranean diet also helps lower cholesterol levels as Mediterranean foods contain healthy fats. High Blood Pressure:You will get rid of the risk of high blood pressure or hypertension when following the Mediterranean diet. Weight Loss:Since the Mediterranean diet is loaded with a lot of vegetables and fiber sources so that it aids in losing weight effectively and safely. People who suffer from diabetes should follow Mediterranean diet plan as vegetables, fruits and other ingredients in this diet can help regulate sugar levels and prevent type II diabetes effectively. Cancer:Many recent studies suggest that the Mediterranean diet can help modify the estrogen level and lower the risk of some cancers related to hormones such as prostate cancer.
Osteoporosis:Most people from the Mediterranean countries show their lower risk of hip fractures and bone problems such as osteoporosis. Alzheimera€™s Disease:Vegetables and fruits in the Mediterranean diet are high in antioxidants so that they help in strengthening the cognitive capacity and lower the high risk of Alzheimera€™s disease. Beside great health benefits of the Mediterranean diet plan, it also is beneficial for other health problems such as blindness, autoimmune diseases, arthritis, acid reflux, alleviate constipation, irritable bowel syndrome, Parkinsona€™s disease, depression and metabolic syndrome. When it comes to the Mediterranean diet plan, you should make it clear between the traditional and modern ones for their differences.
Milk products in the Mediterranean diet mainly include yogurt and cheese in moderate amounts. There is abundance of plants used as healthy foods in the Mediterranean diet such as beans, vegetables, fruits, seeds, potatoes, nuts, breads and whole grain products. Eat more fish.A  Eat at least 2 servings of fish per week for preventing heart attacks and sudden death.
Drink moderate amounts of red wine by about 4 to 5 ounces per day for women and 2 glasses for men, which can help in prolonging lifespan, reducing coronary artery disease and preventing dementia.


In general, the traditional Mediterranean diet is high in fiber about 25 to 30 grams per day, which helps prevent constipation, diverticulosis, hemorrhoids and irritable bowel syndrome. Artichoke sandwich (light mayonnaise, whole-wheat bread, reduced-fat mozzarella cheese, artichokes and turkey breast) and 1 serving of vegetables.
VKool encourages comments, but please remember: Play nice, keep it clean, stay on-topic, and avoid promotional content. Alzheimer’s Disease:Vegetables and fruits in the Mediterranean diet are high in antioxidants so that they help in strengthening the cognitive capacity and lower the high risk of Alzheimer’s disease. Beside great health benefits of the Mediterranean diet plan, it also is beneficial for other health problems such as blindness, autoimmune diseases, arthritis, acid reflux, alleviate constipation, irritable bowel syndrome, Parkinson’s disease, depression and metabolic syndrome. Eat more fish.  Eat at least 2 servings of fish per week for preventing heart attacks and sudden death. The Mediterranean diet plan may be the best way to lose weight, especially for those who suffer from metabolic syndrome and those who are concerned about heart disease, diabetes and obesity. Voted as the second best diet behind the DASH diet by US News, the Mediterranean diet is high in healthy monounsaturated fats such as olive oil, and the main foods in the diet are vegetables, fruit, fish, whole grains and a moderate amount of wine–the wine is optional. Other health conditions associated with metabolic syndrome include dementia and cognitive decline as people get older, obstructive sleep apnea and polycystic ovary syndrome.
Have a small glass of wine with dinner or drink grape juice, which can be an alternative to wine. Make sure to consume fewer calories than you burn each day if you want to shed extra pounds. About 30 percent of your calories should come from fat; however, no more than 10 percent should come from saturated animal fats. According to the National Center for Biotechnology Information, the benefits of a Mediterranean Diet for metabolic syndrome has been proven beneficial in several studies, specifically consuming fish and omega-3 fatty acids, which are essential components of the Mediterranean diet. Moreover, recent studies and research indicate that the Mediterranean diet may help improve asthma, prevent type II diabetes and a lot of other health problems and disorders. In concrete, you can supply your body with cold-water fish like albacore tuna, mackerel, salmon, sardines, trout, swordfish, sea bass, herring, halibut, anchovies and pampano.


You should eat about 5 servings of fruits per day to reduce accidence of heart attacks, cancer and stroke. Ideally, you can consume about 4 servings of legumes weekly to prevent the coronary artery disease.
You can consume about 3 servings of whole grain per day to lower the risk of diabetes, cancer, coronary artery disease and premature death.
In addition, limit fats taken from animal products such as dairy products made of whole milk and animal meat. Even if you only suffer from one of these health conditions, it contributes to your risk of getting a serious disease increases.
To estimate the number of calories you need to maintain your weight, simply multiply your weight in pounds by 15. Most fat in your diet should come from polyunsaturated fats from vegetable oils like olive oil, safflower oil and soybean oil.
About 50 percent of these calories should come from complex carbohydrates in fruits and vegetables. The total is the approximate number of calories you need to consume each day to maintain your current weight if you exercise for 30 minutes each day. No more than 10 percent should come from refined and processed sugars (National Center for Biotechnology Information).
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