Home Articles Diet

Research continues to tell us that a diet composed of plant-based foods and healthy fats is beneficial for health. The Mediterranean Diet, which is more of a lifestyle than a diet, is rich in plant foods such as vegetables, fruits, nuts, whole grains, olive oil and some dairy foods. All these foods are high in vitamins, minerals, fiber and antioxidants which boost immunity and protect against chronic diseases. Much of the food is seasonal and fresh, and prepared using simple cooking methods. Meat, salt, sugar and saturated fat form only a small part of the diet. The Mediterranean Diet is not one single diet, but includes the diets that form part of the culture in different regions across Europe.

Experts have been studying the Mediterranean diet extensively for the last decade and have found more evidence of its health benefits such as healthy cholesterol, blood pressure and blood sugar levels. Recent research now says that the diet can also have a positive effect on the brain. Older people who follow the Mediterranean Diet appear to be at a lower risk of cognitive decline than those who do not follow the diet. The diet may also lower the risk of mild cognitive impairment (MCI). This is a stage between cognitive decline due to normal ageing and more serious decline due to dementia. Memory problems and impairment in language and judgment can occur during this stage. The research also suggests that MCI is less likely to develop into Alzheimer’s disease in people who follow the Mediterranean Diet. Another study implied that consuming foods rich in omega-3 fatty acids like fish and salad dressing and avoiding foods such as meat and saturated fats may help to protect abilities related to thinking and memory.

It may not be absolutely clear why such a diet protects cognitive functioning, but researchers suggest that a healthy diet that keeps cholesterol and blood sugar levels stable, and improves the health of the blood vessels may lower the risk of cognitive decline.

Other health benefits of the Mediterranean Diet

• The most widely known benefit of the diet is a reduced risk of heart disease. In 2011, in an analysis of 50 studies, the diet appeared to be linked to a reduced risk of developing metabolic syndrome. This syndrome includes several risk factors such as high cholesterol, blood sugar and blood pressure, and greater amount of abdominal fat which place a person at risk for heart disease, diabetes and stroke.
• Eating a nutritious diet coupled with regular activity is also likely to help you maintain a healthy weight.
• The Mediterranean Diet also encompasses a slice of the lifestyle that people in the region follow. Along with healthy food, there is also an emphasis on leisurely dining with family and friends, which is known to have a positive impact on overall well being.
• A major component of the diet is extra virgin olive oil, a healthy fat rich in phytochemicals.

If the Mediterranean Diet is something you would like to try out, here are some tips to help you begin:

• Make fresh, whole plant foods the major component of your diet.
• Switch to whole grain bread, pasta or cereal
• Snack on nuts and seeds like walnuts and almonds. Add sesame seeds to dips or salads.
• Substitute butter with olive oil which can be used for cooking as well as added to dishes.
• Instead of fats and salts, use herbs and spices to add flavor to food.
• Include fish in your diet. Salmon, tuna and herring are examples of healthy fish. Instead of frying, cook fish by grilling or baking.
• Restrict red meat intake to just a few times a month.
  

1. http://www.uab.edu/news/latest/item/3412-mediterranean-diet-linked-to-preserving-memory

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.