Mediterranean Diet
The Mediterranean diet is a dietary pattern that is complemented by the practice of physical exercise and the climate of the countries bordering the Mediterranean Sea, and which has multiple health benefits.

In terms of food, the Mediterranean diet is based on ingredients typical of local agriculture in countries with a Mediterranean climate, mainly Spain and Italy. It boils down to reducing the consumption of meat and carbohydrates in favor of more plant foods and monounsaturated fats.

Basic foods that make it up
Among the recommended ingredients are vegetables and legumes, fruit, fish, white meat, pasta, rice and nuts, in addition to the consumption of wine in moderation. Another of the most recommended products is olive oil, which thanks to oleic acid and its fats of vegetable origin reduces the risk of suffering from blockages in the arteries, and has a high content of carotenes and vitamin E. The Mediterranean diet promotes consumption of olive oil compared to other types of oil and especially to butter. In this food pattern, products such as red meat, sweets and eggs are scarce.

The Mediterranean diet also takes into account the typical recipes of these places, made with seasonal products, as well as traditional ways of cooking and other cultural factors such as the habit of meals shared with family or friends, traditions and celebrations.

Health benefits
The health benefits of this diet are most significant when combined with physical exercise. This should be moderate, but if possible it should be done for at least 30 minutes a day, five days a week. If for reasons of time it is complicated, it must be done as regularly as possible. Options such as brisk walking, running, swimming or cycling are advisable, but you can also resort to any other sport or activity that helps burn calories and fat, as well as optimal physical maintenance. Thus, it helps to lose weight, control blood pressure and hypercholesterolemia, and delay cognitive decline. Regular physical exercise also offers protection against chronic diseases such as diabetes or Alzheimer’s.

Following the Mediterranean diet, in addition to helping to control weight and increase the feeling of physical well-being, improves the functioning of various organs, such as the kidney and the heart. Likewise, it has been found that the death rate from cancer is lower among those who practice it than in northern European or American countries, which tend to abuse fast food, convenience foods and fats more.

This food pattern, which has been transmitted from generation to generation over several centuries in the Mediterranean regions, has been evolving and welcoming new foods and methods of preparation, but maintains the properties and characteristics that make it a model of life. healthy, and that can be practiced by people of all ages and conditions. The products are easy to find and prepare, and there are countless recipes, both simple and more elaborate, with which to get the most out of this diet. In addition, its importance in the well-being of individuals is not limited to the fact that it is a varied, healthy and balanced diet; It should also be taken into account that its low content in saturated fat and sugar, and its abundance of vitamins and fiber contribute to its richness in antioxidants.

Risks of the Mediterranean diet
Despite its advantages, following the Mediterranean diet strictly can reduce iron and calcium levels by consuming less meat and dairy products. Therefore, you can consult your doctor if you need to take a supplement or specific product rich in these minerals. As for wine, it is recommended that it be taken during meals and always in moderation, but it is not essential, so it can be omitted if its intake poses any health risk.