Complete Guide to the Mediterranean Diet: The Gold Standard for Health
The Mediterranean diet gained scientific recognition through the Seven Countries Study, showing 30% reduction in heart disease risk through the landmark PREDIMED study with 7,447 participants.
Core Foods and Principles
Unlike restrictive diets, the Mediterranean approach emphasizes abundance: olive oil as primary fat source, 5-9 vegetable servings daily, seasonal fruits, whole grains, legumes 3-4 times weekly, and 1 ounce of nuts daily.
Proven Health Benefits
The Mediterranean diet's cardiovascular benefits include reducing LDL cholesterol, lowering blood pressure naturally, decreasing arterial inflammation, and improving endothelial function through monounsaturated fats, omega-3 fatty acids, and antioxidants.
This content is educational and does not substitute for personalized medical advice. Consult healthcare professionals before making dietary changes.
