[LifeStyle] Mediterranean diet and its benefits

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Known for its contributions to health, this lifestyle has been listed by UNESCO as Intangible Cultural Heritage of Humanity since, beyond collecting a varied diet with different natural ingredients, it stands out for its practices and traditions in relation to environment and nature.

The Mediterranean diet consists of a type of diet developed in the area of the sea that gives it its name and includes, not only a way of eating, but also a balanced lifestyle. Not for nothing did US News & World Report recognize it as the best eating style for 2021, for the third year in a row.

The history of her po[CENSORED]rity dates back to the 1960s, when Ancel Keys conducted a study called The Seven Countries in which she compares the eating habits of different places in the United States, Japan, the Netherlands, the former Yugoslavia, Italy and Greece. The research allowed defining the components of the diet that were associated with a longer life expectancy and a lower incidence of chronic diseases.

It was concluded that this form of diet, associated especially with cardiovascular benefits, was characterized by a low intake of red meat, alcohol, sugars and a high consumption of fruits, vegetables, legumes, olive oil, nuts and fish.

"The benefits of a Mediterranean diet have been studied for many years," says nutritionist Javiera Salvador and adds: "It is a cardio protective diet, that is, it avoids cardiovascular events such as strokes, heart attacks, among others. Likewise, non-communicable technical diseases such as type two diabetes, metabolic syndrome and some types of cancer and neurodegenerative diseases, among which dementia and Alzheimer's stand out ”.

The base of the traditional pyramid of Mediterranean food is represented by foods of plant origin, which provide key nutrients and contribute to general well-being, and he recommends eating them in abundance. Bread and those from cereals such as pasta, rice and seeds, should also be part of the daily meal due to their composition rich in carbohydrates. Fatty fish such as trout, halibut, tuna and horse mackerel should be eaten once or twice a week.

“As for dairy, the consumption of yogurt and cheese stands out, but not milk. Saturated fats from red meat and derived products, prefer them a few times a month. In the last place is the consumption of sugars and in terms of alcohol intake, prefer red wine in moderate portions ”, clarifies Salgado. Additionally, it must be understood that this Mediterranean model is accompanied by a lifestyle in which you also exercise and consume a lot of water.

The elements responsible for the beneficial effects of this diet are antioxidants, fiber and phytosterols, from products of plant origin such as wine and olive oil, among others. The latter is a characteristic ingredient of the Mediterranean area and provides monounsaturated fats, as well as nuts and seeds. Likewise, there are components such as omega-3 fatty acids, from marine products and nuts; and probiotics derived from fermented foods like cheese and yogurt.

“In Chile there are good conditions to carry a Mediterranean diet. We have a wide variety of fish, fruits and vegetables and a high quality local olive oil. And given the benefits for cardiovascular health, it is recommended for anyone who wants to prevent and / or improve, if they already have a disease of this type, "says the nutritionist.

For those who want to adopt this lifestyle, Javiera's main advice is to ideally consult a professional, such as a nutritionist or nutritionist. "This, because beyond leaving the foods that are not included in the Mediterranean diet, such as alcohol, distillates or sugars, you also have to see what is the size of the portions that correspond to each person."