Mediterranean Diet for Better Health and Longevity

Mediterranean diet is not a classic diet, it is a way of healthy food habits. This diet use people who live in the shores of the Mediterranean Sea, Spain, Italy, Greece.

Mediterranean diet is healthy and delicious. Mediterranean diet include:

Healthy Mediterranean Diet

  • a lot of vegetables as a main source of vitamins and minerals.
  • olive oil as a main source of fat
  • sea fish in moderate amounts
  • chicken meat in moderate amounts
  • red meat in small amounts
  • 1 – 4 eggs per week
  • every day intake of grains, legumes, nuts
  • yogurt and cheese in moderate amounts
  • fruit
  • wine in small amounts


Mediterranean Diet Food Pyramid

Red meat





Fish / Seafood

Yogurt / Cheese

Olive oil

Vegetable | Legumes and Seeds / Nuts | Fruit

Grain Cereals / Pasta / Rise


Physical activity


  • A few times per month
  • A few times per week
  • Daily


Mediterranean Diet and Health

Many researches have proved that people who use Mediterranean diet, reduce the risk of heart diseases. Scientists believes that Mediterranean diet is one of the most healthiest ways of diet.


Why Mediterranean Diet?

Vegetables and fruits are main source of vitamins, minerals, dietary fibers and antioxidants.  You can eat fresh vegetable mixed in salads or you can cook vegetable using steam. Eat fruit in the morning or as a snack. You should consume fruit and vegetable every day.

Fish is rich in proteins and Omega-3 fatty acids, that improves blood vessels health and also improves brain and skin health. Eat fish 1 – 2 times per week.

Meat and eggs are rich in proteins. Regularly consuming meat and eggs improve heart, muscles and joints health. Avoid fried meat and fried eggs. Recommended is 2-3  times per week.

Milk and milk dairies are rich in calcium that improves bones health and in this way reduces osteoporosis. Best choice is yogurt and cheese with reduced fat. Recommended use is in moderate quantities.

Cereals are rich in vitamins, minerals and dietary fiber. Cereals improve digestive system. You should eat cereals every day.

Legumes, seeds and nuts are excellent source of proteins and are ideal replace of meat.  You can eat them every day, one handful is enough.

Health Benefits of Mediterranean Diet

  • Reduces heart diseases. Olive oil contains mono-unsaturated fat, that improves cardiovascular system and prevent cardiovascular and heart diseases.
  • Reduces the risk of cancer. Many researches have proved that Mediterranean diet reduces the risk of cancer. Research on 26 000 Greeks, has proved that regularly use of olive oil reduce the risk of cancer to 9 %. Other research has proved that increase intake of  legumes and seeds, and minimal intake of red meat, reduce the risk of cancer to 12%.
  • Keep the brain health. Research of the University in Columbia has proved that regularly use of Mediterranean diet reduces the risk of Alzheimer to 40 %.
  • Reduces “bad” cholesterol.
  • Reduces diabetes.
  • Reduces the risk of Parkinson’s disease.

Regularly use of Mediterranean diet improves your health and leads to longevity.

Lose weight, Feel better, Live longer with Mediterranean diet.