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Mediterranean diet ranked best for 8th consecutive year; Here’s how it benefits your heart, brain and longevity
The company announced that for the eighth consecutive year, the Mediterranean diet has been named the best overall diet by the editors of U.S. News & World Report. The Mediterranean diet also ranks first in several other categories, such as the best diet for mental health and the best diet for diabetes. Read on to know its various health benefits, which include reducing inflammation, increasing longevity, better sleep, better mood, and lower risk of dementia.
This highly popular diet received a score of 4.8 out of 5 based on several factors.
For the eighth year in a row, the Mediterranean diet, which includes eating fruits, vegetables, lean proteins and whole grains, is again on top. US news and health reports Annual ranking of the best recipes. According to the publication, this hugely popular diet received a score of 4.8 out of 5 based on an evaluation of several factors, including nutritional completeness, health risks and benefits, long-term sustainability, and evidence-based effectiveness.
The diet also topped 11 additional categories in the publication’s annual rankings, including ease of following, gut health, weight loss and even mental health.
Experts agree that the Mediterranean diet, which originated in countries around the Mediterranean region—France, Italy, Spain, Monaco, Malta, Greece, Turkey, Syria, Lebanon, and many others—is perfect with extra virgin beans. Emphasizes healthy fats and plant-based foods. Olive oil is the primary source of fat. This diet helps reduce the risk of mortality and chronic diseases like cardiovascular problems and obesity.
What Is The Mediterranean Diet?
The Mediterranean diet is not a way of eating and living, but rather a broad term used to describe eating habits. According to experts, it focuses on the quality of the foods consumed rather than focusing on any one nutrient or food group.
It also emphasizes getting plenty of exercise and enjoying meals with family and friends.
Benefits of eating a Mediterranean diet
better sleep
According to experts, studies show that the Mediterranean diet has a great impact on the number of hours people sleep per night and the quality of their sleep. The findings show that the more a person follows a Mediterranean diet, the more likely they are to get longer and better sleep.
A diet low in processed foods and refined carbohydrates and high in fruits, vegetables, whole grains and lean meats such as fish has been shown to improve sleep. Additionally, nuts like walnuts and flax seeds help regulate your body’s melatonin production – a hormone needed to regulate sleep.
reduces inflammation
Following a Mediterranean diet may also have anti-inflammatory benefits that help protect against diseases like heart disease and COVID-19. According to experts, since the diet is high in plant-based foods, whole grains and healthy fats, it reduces inflammation in your body due to the high antioxidants it contains.
Researchers found that participants who followed a diet rich in these foods had fewer markers of inflammation in their blood.
increases longevity
Studies say the Mediterranean diet is one of the best diets that reduces the risk of all-cause or cause-specific death, including heart disease, cancer, and respiratory disease.
Foods like fruits, vegetables, legumes, whole grains and nuts in the Mediterranean diet are rich in antioxidants, vitamins, minerals and fiber, which reduce inflammation, improve immune function and reduce the risk of chronic diseases. These foods also improve heart health and reduce cholesterol.
reduce the risk of dementia
According to research, people who follow the Mediterranean diet have a lower risk of dementia. Studies also show that consuming a diet rich in fruits, vegetables, whole grains and fish and low in red meat and saturated fat protects the brain from cognitive decline.
This diet promotes brain health by reducing inflammation, oxidative stress, and insulin resistance, as well as improving cardiovascular and metabolic health.
promotes mental health
The diet also helps reduce depression, leading to a reported better quality of life:
- Fresh fruits and vegetables that are rich in vitamins, minerals and fiber, which boost brain function
- Fiber controls blood pressure, which is helpful in reducing anxiety and depression
- Omega-3 fatty acids improve mood and reduce inflammation
- Improve gut health, which affects mood
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