The Mediterranean diet

The 1960s traditional eating habits of people in Greece and Southern Italy served as the foundation for the Mediterranean diet. The diet, in general, minimally processed foods, such as whole grains, nuts, seeds, fruits, vegetables, legumes, fish, and extra virgin olive oil. It also contains small amounts of red wine, dairy products with low fat, poultry, and eggs.

Additionally, it reduces or completely avoids red and processed meats, refined carbohydrates, and highly processed snacks. Numerous studies link the Mediterranean diet to a lower risk of heart disease and heart disease risk factors, such as high cholesterol and triglyceride levels, obesity, type 2 diabetes, and high blood pressure. Following a Mediterranean diet decreased the risk of heart disease incidence and mortality by 40% overall, according to one review of 11 studies. This diet's concentration on whole, minimally processed plant foods and healthy fats are thought to be substantially responsible for its heart benefits. For instance, extra virgin olive oil is a rich source of monounsaturated fats and other substances that have powerful anti-inflammatory and antioxidant properties.