There is pattern of eating that research and science continues to support; the Mediterranean diet. New research published in The Journal of the Alzheimer’s Association found that structural changes evident with the dementia syndrome are effected by the Mediterranean diet.

This supports numerous previous research that has linked the Mediterranean diet to a lowered risk of heart disease, stroke, Alzheimer’s, cancer, diabetes and depression, along with an increased lifespan and improved cognitive functioning.

The Mediterranean diet is rich in plant foods, such as leafy greens, fruits, vegetables, beans, legumes and unsaturated fatty acids, namely seeds, nuts and fish. This dietary pattern embraces a model that involves less dairy, minimal red meat and olive oil as the main fat source. This is together with the incorporation of a healthy lifestyle abounding in social and cultural elements.

The Mediterranean diet is not only good for your body but research has additionally shown that it one of the most environmentally sustainable diets. According to a study by Baroni et at. (2006), a diet eaten observing the Mediterranean pattern has a 62% lower impact on the environment than a traditional industrial agriculture style diet.

Some Guidelines from the Mediterranean Diet:

1. Eat lots of fresh fruits, vegetables and whole grains

2. Have nuts for snacks

3. Spice your food with garlic, onions and herbs

4. Eat less fat cheese, yogurt, eggs and red meat

5. Use olive oil

6. Enjoy a glass of wine

7. Keep your lifestyle relaxed and social

8. Be physically active

Reference:

Bach-Faig, A., Berry, E. M., Lairon, D., Reguant, J., Trichopoulou, A., Dernini, S., . . . Serra-Majem, L. (2011). Mediterranean diet pyramid today. Science and cultural updates. Public Health Nutr. Public Health Nutrition, 14(12A), 2274-2284. doi:10.1017/s1368980011002515

Baroni, L., Cenci, L., Tettamanti, M., & Berati, M. (2006). Evaluating the environmental impact of various dietary patterns combined with different food production systems.Eur. J. Clin. Nutr., 61, 279–286

Dooren, C. V., Marinussen, M., Blonk, H., Aiking, H., & Vellinga, P. (2014). Exploring dietary guidelines based on ecological and nutritional values: A comparison of six dietary patterns. Food Policy, 44, 36-46. doi:10.1016/j.foodpol.2013.11.002

Bellavia, A., Tektonidis, T. G., Orsini, N., Wolk, A., & Larsson, S. C. (2016). Quantifying the benefits of Mediterranean diet in terms of survival. Eur J Epidemiol European Journal of Epidemiology, 31(5), 527-530. doi:10.1007/s10654-016-0127-9