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You'll Live Longer — and 7 More Compelling Reasons to Jump on the Mediterranean Diet Trend

-By Jessica Cohen

It has long been known that a diet consisting of higher levels of vegetables, fruit, and fish is healthier for you than one which consists of cheeseburgers, fries, and an extra large soda. You do not have to move to Greece to be healthier, however - you can adopt a Mediterranean diet right here at home.

The antioxidant and anti-inflammatory effects of the Mediterranean diet, as well as the benefits of the individual components of the diet, are life-changing. The combination of omega-3 fatty acids from fish combined with unsaturated fatty acids from olive oil and nuts, as well as the flavonoids and antioxidants from fruits and vegetables, have tremendous health benefits for those who follow it. In fact, we may just be hearing more and more doctors recommending the diet to patients for the prevention of health issues.

Here are 8 reasons why you may just want to try a Mediterranean diet for yourself:

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Stronger bones

Sticking to a Mediterranean diet has a significant impact in women's bone health. Researchers carried out a study to understand the effects of different meals on bone mass. They found that adhering to a dietary pattern with features of the Mediterranean diet, including a diet that is rich in fish and olive oil and low in red meat, has a positive effect that could help to preserve bone mass throughout a person's entire adult life.

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Sleep better

Know someone with sleep apnea? This may help. Research has found that eating a Mediterranean diet combined with physical activity can help to improve some of the symptoms of sleep apnea, including a reduced number of disturbances during the rapid eye movement (REM) stage of sleep, which usually accounts for approximately 25% of total sleep during the night. Sleep apnea causes frequent pauses of breathing to occur during sleep, disrupting the normal sleeping pattern (and often the person sleeping next to them too). Many of those with sleep apnea wear a mask during the night which gives them continuous positive airway pressure (CPAP) and keeps the airway open during sleep. Approximately 2 to 4% of the adult population has sleep apnea, and this percentage increases up to 20 to 40% among those with obesity.

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Have a healthier heart

Want to keep your heart healthy? Metabolic syndrome is one of the main causes of cardiovascular disease, characterized by large waist circumference, high cholesterol, high blood pressure, and high blood glucose levels. A Mediterranean diet helps to normalize levels on each of the components of metabolic syndrome, which is great news considering that each one is a risk factor for the development of cardiovascular disease in its own right. One study found that a Mediterranean diet supplemented with extra-virgin olive oil or tree nuts reduces the risk of cardiovascular death, a myocardial infarction, or a stroke by up to 30%.

Source: University of Barcelona

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Live longer

Who doesn't want to live longer? According to a large-scale study measuring thousands of older adults over a 40-year period, people who eat a Mediterranean diet have a 20% higher chance of living longer. Bring on the Greek salad!

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Foods to Eat

This is a sample food list:

Fresh fruits. Have 3 or 4 pieces of fruit every day. Make one of these fruits an orange; they are very high in antioxidants and phytochemicals, substances that protect us against diseases. Berries (such as strawberries, blueberries, raspberries) are also a must in this diet because of their antioxidants. Antioxidants are essential in the fight against heart disease and cancer. If you want to follow a Mediterranean diet, eat some fruit for dessert. That is how Mediterraneans eat their fruit most of the times.

Veggies. Have a salad in your main meals. Use olive oil and lemon for dressing; This is a powerful antioxidant combination. Tomatoes and tomato products are a staple food in the Mediterranean diet; they contain lycopene. Cut a whole tomato and spread it with olive oil and some basil as part of your side dish or include them in your salads. Sauté green beans with olive oil and garlic to have a complete Mediterranean side dish. Zucchini are also a delightful complement; sauté them with olive oil.

Whole Grains. Have a piece of whole wheat or whole grain bread with your main meals (except with pasta). Have whole wheat pasta 2 or 3 times a week. It is low in calories, and the fiber enhances the feeling of fullness.

Legumes. Eat dried beans, lentils, or garbanzo beans 2 or 3 times a week. Nutrition experts at the Michigan State University tell us that eating 2 to 4 cups of cooked legumes every week can protect us against heart disease. Dry beans have fiber that eliminates cholesterol from the body. Eat legumes and a piece of whole grain bread to have the perfect protein. Vegetable protein does not put a load on kidneys as animal protein does.

Nuts. Have a handful of nuts as a snack in your morning break. Nuts are also a staple food in Mediterranean countries and are high in monounsaturated fat, the one that does not get stuck in the arteries. Read the food label and be aware of portions because nuts are high in calories. Scientific studies have found that almonds and walnuts are the healthiest choices.

Olive oil. Use olive oil in your meals both to cook and as a condiment in your salads. Olive oil is the main source of fat in Mediterranean countries and is the “cause” of the low incidence of heart disease in those countries. Use olive oil and lemon as a dip in your salads.

Fish and sea food. Have fish and sea food two or three times a week. Salmon and sardines are excellent choices because they provide omega-3 oils, oils that the body needs but cannot create in enough quantities.

Garlic and aromatic herbs. Use garlic and aromatic herbs as condiment. Garlic is the leading contributor to the low incidence of high blood pressure in Mediterranean countries because it dilates the blood vessels walls.

more at http://www.mediterraneanbook.com/the-mediterranean-diet/

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