Mediterranean Diet

The “Mediterranean style diet” is considered the Golden standard for a healthy and long life, especially cardiovascular health. With this nutrition method recommended by doctors to prevent chronic disease and to stay healthy for a long time; By protecting your brain and heart health, you can prevent the risk of heart attack and stroke, cancer prevention, diabetes prevention and also keep your blood sugar in balance. In this article, we will be talking about what the traditional Mediterranean diet is and its most important components.

Mediterranean Sea

The Mediterranean diet generally means that the people living in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The Mediterranean diet is a plant-based diet that can be used as a long-term diet based on the traditional cuisines of countries on the Mediterranean sea. The Mediterranean Diet, which includes the traditional flavors and cooking methods of the region, is a diet rich in vegetables, fruits, legumes, nuts, cereals, fish and olive oil. Apart from these, dairy products and white meat are moderate; Red meat is consumed in small quantities.

Extra Virgin Olive Oil


Mediterranean Diet Benefits

Hearth Health

The Mediterranean lifestyle has a heart-healthy eating plan. One of the most important components of the Mediterranean diet is “Extra Virgin Olive Oil”, which is rich in monounsaturated fatty acids. An inverse relationship was observed between the increase in the amount of extra virgin olive oil in the Mediterranean diet and the development of cardiovascular diseases in an article published in one of the most important medical journals in 2014 according to the results of a comprehensive field study (PREDIMED; Prevencion con Dieta Mediterranea) conducted in elderly individuals in Spain. In fact, precisely for this reason, countries with a Mediterranean diet are the countries with the least incidence of heart diseases. The Mediterranean lifestyle reduced the risk of heart disease.

Olive Oil


Helps regulate blood sugar

Comprehensive scientific studies show that the Mediterranean diet, which promotes heart-friendly olive oil and nutritious foods, can protect against type 2 diabetes by supporting the balancing of blood sugar and reducing insulin resistance. The benefits of following a Mediterranean-style eating pattern include improved weight loss, better control of blood glucose (sugar) levels, and reduced risk of depression, to name a few.

Brain Health

A Mediterranean style diet has positive effects on brain health. The Mediterranean diet can protect against cognitive decline at later ages and reduce the risk of dementia and Alzheimer's disease.

Other known benefits of the Mediterranean diets are: It regulates sleep, helps to lose weight, strengthens the immune system,

How to Eat in the Mediterranean Diet

Each food has a different place in the Mediterranean diet pyramid. Vegetables, whole grains, legumes, and lean proteins should make up all or most of a meal. Meals may contain small portions of fish, meat, and eggs. You should use 1-4 tablespoons of extra virgin olive oil, which is a healthy fat, per day. There are healthy snack options such as fresh fruit, yoghurt, nuts, and avocado. The most important beverage is water. Drinks such as tea, coffee, herbal tea, and mineral water should be consumed without sugar or cream. You can add red wine to your Mediterranean diet in moderation.

diet pyramid

You should not forget extra virgin olive oil, which is a must for a Mediterranean type diet, which is a long-term way to a healthy life. Extra virgin olive oil made in the Mediterranean country, Opus Black will be the right choice for you.