Mediterranean Diet: Part 1

Mediterranean Diet Part 1: Research

If you want good health then you have to start with what you are putting into your body. A good diet is key to good health and a Mediterranean diet is a great place to look for ideas about a healthy diet. More and more research is proving how beneficial this type of diet can be in improving overall health. This diet may help reduce obesity, heart disease, and high blood sugar, as well as help with type 2 diabetes.

The American Heart Association (AHA) found that more than 1 in 3 adults in the United States have metabolic syndrome. This condition has serious implications on heart health. The good news is that research has found that being on a Mediterranean-based diet may help to reverse metabolic syndrome. This may then lead to decreased risk of heart disease and diabetes.

Metabolic syndrome Defined:

Increased body girth (weight) around the abdomen

Low levels of HDL (good cholesterol)

High blood glucose levels

High blood pressure (more than 140 mm HG systolic or more than 90 mm Hg diastolic)


A study on the Mediterranean diet observed at people in three groups: one group on a Mediterranean Diet supplemented with olive oil, the second on a Mediterranean diet supplemented with nuts, and the third group (the control) on a low fat diet.

After five years the first group had significantly lowered their obesity and blood sugar levels, while the second group lowered their obesity levels as well. They saw a 28% reversal of metabolic syndrome over all three groups.

What to do:

Eat Better- Try to follow a Mediterranean diet to help reduce your risks.

Exercise- Try to get at least 150 minutes of moderately vigorous physical activity in a week.

Loose weight- use diet and exercise to loose weight and keep it off. This will help reduce your risks.

Stress management- Look to de-stress as much as possible. Find something you enjoy, and be sure to make time for it.

Further Reading:

Everyday Stretches



Proper Sleeping Position


Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.