The Mediterranean diet

Overview:

This diet emphasizes whole foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, fish, and moderate amounts of poultry, dairy, and red wine, while limiting red meat, processed foods, and sugars.

•  Benefits for Alzheimer’s:

•  Associated with a reduced risk of cognitive decline and Alzheimer’s due to its anti-inflammatory and antioxidant properties.

•  Supports heart health, which is linked to brain health, as vascular issues can exacerbate Alzheimer’s risk.

•  Studies, such as those published in Neurology (2020), show that adherence to the Mediterranean diet correlates with better cognitive function and lower Alzheimer’s risk.

•  Key Foods:

•  Fatty fish ( salmon, mackerel):

Rich in omega-3 fatty acids (DHA), which support brain cell structure.

•  Olive oil:

High in monounsaturated fats and antioxidants.

•  Leafy greens

( spinach, kale): Provide vitamins A, C, E, and folate.

•  Berries:

Contain flavonoids that may protect against cognitive decline.

•  Nuts ( walnuts): High in healthy fats and vitamin E.

Practical Tips:

•  Use olive oil as the primary cooking fat.

•  Aim for 2-3 servings of fish per week.

•  Include a variety of colorful vegetables daily.

Key Features of the Mediterranean Diet:

1.  Lots of Plants:

The diet emphasizes fruits, vegetables, whole grains, nuts, seeds, and legumes (like beans, lentils, and chickpeas). These are eaten daily and make up the bulk of meals.

2.  Healthy Fats:

Olive oil is the main fat used, replacing butter or margarine. It’s used for cooking, dressings, and dips. Nuts and seeds also provide healthy fats.

3.  Moderate Fish and Poultry:

Fish (like salmon, tuna, or sardines) and poultry are eaten regularly, about a few times a week, as key protein sources. Fatty fish are especially valued for their omega-3s, which are good for the heart.

4.  Low Red Meat:

Red meat (like beef or pork) is eaten sparingly, maybe a few times a month, to reduce saturated fat intake.

5.  Dairy in Moderation:

Cheese, yogurt, and other dairy (like Greek yogurt or feta) are consumed in small to moderate amounts, often as part of meals or snacks.

6.  Wine (Optional):

Some people include a small glass of red wine with meals, but this is optional and should be moderate (if you don’t drink, you don’t need to start).

7.  Herbs and Spices:

Instead of relying on salt, the diet uses herbs (like basil, oregano, and rosemary) and spices to flavor food, which adds health benefits and taste.

8.  Limited Sweets and Processed Foods:

Sugary desserts, processed snacks, and refined grains (like white bread) are kept to a minimum. Fresh fruit is often the go-to dessert.

How It Looks in Practice:

•  Breakfast:

Greek yogurt with fresh fruit and a sprinkle of nuts, or whole-grain toast with avocado and a drizzle of olive oil.

•  Lunch:

A salad with tomatoes, cucumbers, feta, olives, and olive oil dressing, paired with whole-grain bread or hummus with veggies.

•  Dinner:

Grilled fish with roasted vegetables and quinoa, or a vegetable-heavy pasta with olive oil and herbs.

•  Snacks:

A handful of almonds, fresh fruit, or a small piece of cheese.

Why It’s Healthy:

The Mediterranean diet is praised for being heart-healthy, reducing the risk of heart disease, stroke, and type 2 diabetes. It’s rich in fiber, antioxidants, and healthy fats, which support overall health, help manage weight, and may even improve mood and longevity. It’s also flexible, making it easier to stick with long-term.

Lifestyle Bonus:

It’s not just about food! The Mediterranean lifestyle includes eating meals with family or friends, staying active (like walking or light exercise), and enjoying food mindfully without overeating.