mediterranean diet

The Mediterranean Diet Secrets – History, Diet Plan & Health Benefits

The Mediterranean Diet has become popular as a healthy diet that can be followed almost by everyone and especially beneficial for those suffering from heart disease or metabolic syndrome. If you are in search of a heart-healthy eating plan, the Mediterranean Diet is a perfect option for you.

It is based on the traditional foods of the countries like Italy and Greece back in the year 1960.

Various studies have confirmed that the Mediterranean diet helps in weight lossprevent heart attacks, type 2 diabetes and premature death.

Let’s know all about Mediterranean Diet


Why was the Mediterranean Diet Investigated?

In 1980, Professor Ancel Keys delivered the results of his research on cardiovascular death rates in different countries. He found that death rates were particularly lower in Greece, southern Italy and fairly higher in the USA.

Further, he investigated the lifestyle of the long-lived Mediterranean people and considers the factors like exercise, smoking, education, stress & diet. He found that diet plays an important role in keeping these communities healthy. The diet pattern was not new; it was a traditional mix of fresh seasonal and easily stored produce. It was also found that individual components such as vegetables, fruits, monounsaturated fats and their blend with the long-term dietary pattern were quite beneficial.

This led to the identification and description of an ideal Mediterranean Diet.

What Does Mediterranean Diet Plan Include?

Mediterranean-Diet Plan

Mediterranean Diet Plan accentuates eating foods like

  • Fish
  • Vegetables
  • High-fibre Bread
  • Whole Grains
  • Nuts and Olive Oil
  • Cheese
  • Meats and Sweets

These foods are the rich source of monounsaturated fats, fiber, and omega-3 fatty acids.

Research suggests that the benefits of following a Mediterranean style eating pattern may be many.

Let’s discuss in detail about the benefits:

Mediterranean-style diet has following benefits for your Heart & Brain.


Benefits For Heart

  • Prevent Heart Disease
  • Lowers Down level of Cholesterol
  • Prevent Type 2 Diabetes
  • Prevent Metabolic Syndrome

Benefits For Brain

Mediterranean Diet Prevents

  • Stroke
  • Depression
  • Alzheimer’s Disease and other Dementia
  • Tension & Pressure
  • Parkinson’s Disease

How can You Make Mediterranean Diet, Part of your daily eating plan?

Here in the below-given chart experts have mentioned that what you should include in your diet plan.



Healthy Fats


Brown RiceNuts

Olive Oil

Tomatoes  & Lentils

Whole WheatSeeds Oil
Peppers & SpinachBread

Like Canola

Figs & Olives



Chickpeas & Beans



Include the aforementioned Vegetable, Whole-Grains, & Healthy Fats in your diet daily.

Along with these, all you must follow the below given also.

  • Eat Fish like salmon, tuna, lake trouts and herring at least 2 times a week.
  • Eat a moderate amount of poultry and eggs weekly.
  • Limit the Intake of Red Meat to only a few days in a month
  • Limit the sweet dish to only a few times of the week.

Mediterranean Diet also includes Red Wine with 1 glass every day for women and 2 glasses for men.

{You Might Also Like: Secrets of Vegan/Vegetarian Diet Plan & Health Benefits}

Healthy Mediterranean Snacks

Don’t eat more than 3 meals per day. If you feel hungry between meals, then go for these snacks mentioned below:-

  • A handful of nuts
  • Carrots or baby carrots
  • Piece of Fruit
  • Some Berries or Grapes
  • Greek Yoghurt
  • Apple slices

The Mediterranean Diet is a pattern of food proportions, rather than a set list of particular products or recipes. It is a healthy template that satisfies the WHO and UK Recommendation to consume five portions of vegetables and fruits per day. It minimizes the intake of ingredients causing health risks and maximizes the intake of healthy ingredients.

mediterranean diet

The overall thing is that one who go for Mediterranean Diet are likely to have the low risk of developing chronic and life-threatening disease than those who don’t.

To enjoy an active long life, switch to the Mediterranean Diet now and stay healthy.

Live Healthy, Live Longer!

{Note: If you are obese or suffering from overweight issues and want a quick solution then you must go for Natural Weight Loss Supplements(Click here for top5), instead of following any Diet Plan. Because diet plan works slowly.}

20 thoughts on “The Mediterranean Diet Secrets – History, Diet Plan & Health Benefits”

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