The Mediterranean diet is a primarily plant-based eating plan that includes whole grains like whole grain bulgur wheat. The Mediterranean diet blends the basics of healthy eating with the traditional flavors and cooking methods of the Mediterranean. It is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.
Mediterranean Style Bulgur Salad
More specifically it suggests:
- Daily consumption of vegetables, fruits, whole grains and healthy fats
- Weekly intake of fish, poultry, beans and eggs
- Moderate portions of dairy products
- Limited intake of red meat
Here are the incredible health benefits of a Mediterranean diet
Preventing heart disease and strokes. Following a Mediterranean diet limits your intake of refined breads, processed foods, and red meat, and encourages drinking red wine instead of hard liquor—all factors that can help prevent heart disease and stroke.
Keeping you agile. If you’re an older adult, the nutrients gained with a Mediterranean diet may reduce your risk of developing muscle weakness and other signs of frailty by about 70 percent.
Reducing the risk of Alzheimer’s. Research suggests that the Mediterranean diet may improve cholesterol, blood sugar levels, and overall blood vessel health, which in turn may reduce your risk of Alzheimer’s disease or dementia.
Halving the risk of Parkinson’s disease. The high levels of antioxidants in the Mediterranean diet can prevent cells from undergoing a damaging process called oxidative stress, thereby cutting the risk of Parkinson’s disease in half.
Increasing longevity. By reducing your risk of developing heart disease or cancer with the Mediterranean diet, you’re reducing your risk of death at any age by 20%.
Protecting against type 2 diabetes. A Mediterranean diet is rich in fiber which digests slowly, prevents huge swings in blood sugar, and can help you maintain a healthy weight.
Daily physical activity and sharing meals with others are also vital elements. Make your meals enjoyable, healthy and whole, and your body and mind will be happier for it!