what are the benefits of Mediterranean diet plan?Why do people prefer it?

Mediterranean diet plan

We will discuss a special form of diet, it is not mainly for weight loss but is very important for your health status.

The most important thing to know about this type of diet is its importance for a healthier heart. If you want a heart-healthy eating plan, the Mediterranean diet might be helpful for you. First of all, The Mediterranean diet is a diet inspired by the eating habits of Italy, Greece, and other countries around the sea in the 1960s.

How did this diet begin?

  • Interest in the Mediterranean diet began in the 1960s with the observation that coronary heart disease leads to fewer death cases in Mediterranean countries than in the U.S. and northern Europe. 
  • Subsequent studies proved that the Mediterranean diet is associated with reduced risk factors for cardiovascular disease.

What is the Mediterranean diet?

nutritional pyramid

There is no single definition for this diet, but generally, it is high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.

The main components of the Mediterranean diet includes:

  1. Daily consumption of vegetables, fruits, whole grains, and healthy fats
  2. Weekly intake of fish, poultry, beans, and eggs
  3. Moderate portions of dairy and milk products
  4. Limited intake of red meat. 
healthy food

  • Healthy fats are the backbone of the Mediterranean diet. They're instead of unhealthy fats, such as saturated and trans fats, which contribute to heart disease.

  • Olive oil is the primary source of fat in the Mediterranean diet. Olive oil provides monounsaturated fatty acids, which has been found to lower total cholesterol and low-density lipoprotein (bad) cholesterol levels. Nuts and seeds also contain monounsaturated fatty acids. 

  • Fish are also very important in the Mediterranean diet. Fatty fish - such as mackerel, herring, sardines, albacore tuna, salmon, and lake trout - are rich in omega-3 fatty acids, a type of polyunsaturated fat that is very important for the body as they:

  1. Reduce inflammations in the body.
  2. Decrease the triglycerides
  3. Reduce clotting of the blood 
  4. Decrease the risk of stroke and heart failure

  • The Mediterranean diet may help with weight loss in obese people.

Benefits of The Mediterranean diet


In addition to its role in decreasing cardiovascular diseases and type II diabetes, this type of diet also has an important role in:

1. Cancer

  • The Mediterranean diet is associated with a decreased risk of death from cancer.

2. Cognitive ability

  • The Mediterranean diet is correlated with a lower risk of Alzheimer's disease and slower cognitive decline 

3. Major depressive disorder

  • There is a correlation between adherence to the Mediterranean diet and a lower risk of depression. Studies on which these correlations are made, are observational and do not prove cause and effect (non-interventional

4. Aging 

  • The Mediterranean diet is associated with longer telomeres (region of repetitive nucleotide sequences at each end of a chromosome, which protects the end of the chromosome from deterioration or from fusion with neighboring chromosomes).

Wait for our next articles on plant-based diet, low carb diet, and paleo diet.


  1. Thanks for the simple and helpful articles that suit all people and not only the medical students.