The Mediterranean diet is the most widely promoted and scientifically proven healthy lifestyle in the world. Here’s all you need to know about it. <strong>1. Weight management</strong> The Mediterranean diet traditionally includes lots of fruits and vegetables. For example, residents of Greece average six or more servings a day of antioxidant-rich and colourful fruit and vegetables per day. Coupled with healthy fats (such as nuts and olive oil), protein from seafood and eggs, and minimal sweets - eating like a Greek provides all the key nutritional requirements to ensure healthy weight management. <strong>2. Decreased risk for heart disease</strong> The Mediterranean diet discourages trans fats and hydrogenated oils (trans fats), both of which contribute to heart disease. Olive oil is a cornerstone of the Mediterranean diet and is the primary source of healthy monounsaturated fat — a type of fat that can help reduce low-density lipoprotein (LDL) cholesterol levels. Used as a replacement to butter - go for about 6tsp of olive oil or ¼ of an avocado per day to get your intake of heart healthy fats. <strong>3. It protects you from coughs colds and flus</strong> Olive Leaf Extract (made from olive leaves) is traditionally used in countries surrounding the Mediterranean for centuries to support the immune system. Fresh-Picked™ Olive Leaf Extract has 400% more antioxidant power than the equivalent amount of Vitamin C (1), and when taken daily in liquid or capsule form can maintain general wellbeing. <strong>4. It’s good for mind health</strong> Due to its high antioxidant-rich content of extra virgin olive oil, mixed nuts and vegetables there is quite a lot of research to suggest that the Mediterranean diet can protect from diseases like Alzheimer’s and Dementia in later life. <strong>5. It provides a great source of protein</strong> Protein mainly from seafood and eggs is a Mediterranean staple. Eat at least two servings of oily fish per week: for example Atlantic and Australian salmon, blue-eye trevalla, blue mackerel, gemfish, canned sardines, and canned salmon, are high in Omega-3 acids to promote optimal heart health. Eggs commonly used by Greeks in frittatas and casseroles are also easily digested by the body. Limiting red meat to a few times a month is also recommended. <strong>6. </strong><strong>It’s packed with herbs and spices</strong> Full of plant compounds with antioxidant and inflammation-fighting effects, Mediterranean staples such as basil, mint, parsley, bay leafs, thyme, nutmeg, cumin, turmeric and garlic make food tasty and can stand in for salt and fat in recipes. <strong>7. Antioxidant power </strong> Olive Oil, olives, nuts and seeds common to the Mediterranean diet provide a good source of disease fighting anitoxidants. Eat a serving of legumes (1/2 cup, cooked)—found in hummus or lentil soup—at least twice a week and a small portion of nuts daily (approx 10 almonds or walnut halves) can keep set you up for good health. <strong>8. It’s made to be shared </strong> Relaxed meals with family and friends are a core part of life in this region. Even a social occasional glass of red wine is recognised by the Mediterranean diet. This positive attitude toward eating helps improve digestion and may lower stress too. For more information visit <a href="http://www.olea.com.au" target="_blank">olea.com.au</a> <span style="color: #808080;"><em>Written by Stephen Eddey, Naturopath, Nutritionist and Principal of the Health Schools Australia.</em></span>
