CONTENTS

• Mediterranean diet – for whom?
• Mediterranean diet – principles
• Try a daily menu according to the Mediterranean diet

Human health has always been linked to diet. Hippocrates once said, "A healthy diet is the best medicine." This hasn't changed for thousands of years. We still believe that what we eat affects our health. Furthermore, we're also learning more and more about why this happens. The Mediterranean diet, considered the healthiest diet in the world, has long been recommended for numerous health conditions. What is it, and who should be interested in it?

Mediterranean diet – for whom?

In the 21st century, human health is deteriorating. On the one hand, medical advances are leading to longer life expectancies and the possibility of curing diseases that once had tragic consequences. On the other hand, human lifestyles, especially in Western civilization, are leading to the disease epidemic of the 21st century. Office work, a sedentary lifestyle, lack of physical activity, and unhealthy, processed foods often lead to diseases such as cardiovascular disease, high blood pressure, diabetes, heart attacks, and obesity. People who are particularly exposed to risk factors should change those aspects of their lifestyle that they can influence.

While we can't give up our computer work overnight—or at least it would be very difficult—we can ensure proper nutrition and even minimal physical activity. This will still go a long way toward preventing lifestyle diseases. Regarding nutrition, doctors and nutritionists consider the Mediterranean diet the most beneficial in this context. It is recommended for all people who want to maintain their health, especially those suffering from cardiovascular disease, diabetes, or high blood pressure.

Mediterranean diet – principles

The principles of the Mediterranean diet are relatively simple, and the recipes are easy to follow. What should you eat to meet your expectations?

The Mediterranean diet, as the name suggests, is based on the diet of the inhabitants of the Mediterranean region. It is rich in fish and seafood and contains omega-3 acids, which have positive effects on our health, particularly in relation to cardiovascular and neurological diseases. Meat consumption is significantly lower here.

Olive oil, a valuable source of monounsaturated omega-3 and omega-6 acids, is very important in this diet. It has a positive effect on blood cholesterol levels. Other foods recommended in the Mediterranean diet include vegetables and fruits, nuts and seeds, legumes, and grain products. It is also rich in aromatic herbs and spices.

Furthermore, moderate consumption of milk, cheese, yogurt, and alcohol (preferably red wine) is required. It's important that, according to the Mediterranean diet, we consume local products and use as few processed products as possible.

Thanks to these products, the "world's healthiest diet" provides few unhealthy saturated and trans fats, but high levels of monounsaturated and polyunsaturated fatty acids. It also offers a beneficial low ratio of n-6/n-3 acids, plenty of natural antioxidants, and fiber. What does this mean for us in practice? Studies show that the Mediterranean diet has a real impact on the prevention of diseases such as atherosclerosis, malignant tumors, hypertension, diabetes, and Alzheimer's disease. It can also be used as an anti-inflammatory diet.

However, the benefits of the Mediterranean diet don't end there. Numerous studies have also shown a positive effect of this diet on weight loss. While it's not a pure weight-loss program, it's based on a positive attitude toward food, including the principle of eating until hunger is satisfied without overeating. This is very important for weight loss.

Try a daily menu according to the Mediterranean diet

BREAKFAST

Sandwiches with hummus and green cucumber

II BREAKFAST

Fruit salad (apple, pear, tangerine) with pumpkin and sunflower seeds

LUNCH

Whole wheat pasta with salmon and olives

TEA

Nut milk, banana and peanut butter smoothie

DINNER

Vegetable letcho made from zucchini, peppers, tomatoes and chickpeas