The Mediterranean diet, studied since the 1950s and supported by hundreds of studies, is inspired by the culinary traditions of Southern Europe and North Africa. It is more a lifestyle than a restrictive "diet".
Core Principles
- Abundant vegetables and fruit (variety of colours)
- Whole grains as the carbohydrate base
- Legumes 3–4 times per week
- Extra-virgin olive oil as the main fat source
- Nuts and seeds (a handful a day)
- Fish at least twice a week
- Red meat only a few times per month
Scientifically Proven Benefits
The PREDIMED trial showed a 30% reduction in cardiovascular events. Other studies link it to lower risk of type 2 diabetes, cognitive decline and some cancers.
Three Steps to Get Started
- Make extra-virgin olive oil your main cooking fat
- Replace red meat with fish or legumes at least twice a week
- Add fresh vegetables to every meal