Skip to main content

The Mediterranean diet boosts your brain — but not if you eat this

The internet is full of fad diets (hello, Keto and Paleo). However, when it comes to nutrition plans, the Mediterranean diet sets the gold standard: The U.S. News & World Report ranked it as the best diet in 2019.

This diet encourages eating whole foods like nuts, whole grains, legumes, and fresh produce while limiting the intake of red meat, sugar, and saturated fat. People who follow this plan closely have lower risks of heart disease and stroke, and may even see their brain functioning as if it were 5.8 years younger, with improved memory, focus, and overall cognition.

Related Videos

However, the westernized version of the Mediterranean diet may actually do more harm than good. A new study found that adults who added red and processed meats, fried foods, and full-fat dairy to this meal plan were at risk for a faster cognitive decline. Luckily, with a few small tweaks, you can get back on track, so consider this your guide to clean eating on the Mediterranean diet.

greek-salad-on-wood-picnic-table
Florencia/Pexels

Mediterranean diet foods

Unlike other meal plans, there’s not an “official” Mediterranean diet. This is why it’s easy for followers to accidentally load up on foods that don’t quite align with the plan. However, there are a few basic principles to follow when setting your menus for the week.

Fruits and vegetables are all on the table, so load up on leafy greens, broccoli, lettuce, zucchini, apples, berries, avocados, citrus fruits, and more. Top salads with healthy fats like olive oil and nuts, and get your carb intake from whole grains like whole-wheat toast and brown rice.

Legumes, such as beans and chickpeas, are a primary protein source when following this meal plan, but that doesn’t mean you need to convert to veganism. Fish, eggs, lean white meat, and low-fat and non-fat dairy are all staples of this nutrition plan.

Why the Mediterranean diet works

Besides lowering the risks of poor health outcomes such as Alzheimer’s Disease and heart attacks, the Mediterranean diet is beneficial because it’s one of the easiest to follow. It doesn’t ask followers to cut fats entirely or count calories. Instead, it focuses on one’s intake of healthy fats and complex carbs, which promote good digestive health.

In other words, you’re not depriving yourself but fueling your body with nutritious foods that keep you physically and mentally energized. Additionally, the foods are accessible, so there aren’t any hard-to-find ingredients you can only purchase at specialty stores.

The diet works best by making simple switches and exchanging high-fat, processed foods for lighter alternatives. For example, on your next salad, top it with salmon, shrimp, or chickpeas instead of steak, and ask for olive oil instead of full-fat dressing. To cut down on oils and fried food, request a side salad with your sandwich instead of chips or fries. When it comes to dairy, stick with skim or 2 percent milk, and grab a Greek Yogurt without added sugar. The fruit-on-the-bottom varieties are typically full of sugar, so consider adding your own fresh fruit instead.

These few small tweaks can make a large difference to your health and the efficacy of this diet.

plate-of-mediterranean-diet-foods
Louis Hansel/Unsplash

The Western effect on the Mediterranean diet

Restaurants in the West have put their own twists on Mediterranean dishes, reducing many of the benefits. This often looks like a Greek salad topped with steak and loaded with full-fat feta. Ringing any bells? The results are delicious but not necessarily light and healthy. Pizza is also “technically” a Mediterranean dish, but it’s not the world’s most nutritious dinner option either. If you’re a pizza lover, try some popular, healthier alternatives, like chickpea-crust pizza.

Though a steak every once in a while is fine, eating a diet high in red meat triples your risk for heart disease, and eating too much sugar is also a contributing factor to cardiovascular issues. Excess consumption of red and processed meats and fried foods also contributes to cognitive decline and inflammation, so true Mediterranean dieters limit their intake of all of these ingredients.

The Mediterranean diet is a heart-healthy plan that also reduces your stroke risk and keeps your brain young. Unfortunately, the Western world has made following this diet a bit more difficult by adding excess red meat and fried foods to traditional Mediterranean meals and snacks. Keep in mind that just because a Greek restaurant serves something doesn’t mean the food is healthy, so take your diet into your own hands and customize a meal that’s full of protein, mono-saturated fats, and tons of fresh produce. Happy eating!

However, if you are looking for other types of diets, check out this amazing guide on the Whole30 fad diet or clever meal plan, and its benefits.

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

Editors' Recommendations

Items for your comfort at home
yuka app translates product labels couple reading food

It is the new year, and you are getting back on healthy eating habits. You started to develop a workout routine that fits with your busy schedule. You want to continue your goal to be healthy in mind and body. Sometimes life can be hectic and stressful. Sometimes you get injured, and it prevents you from working out. Sometimes you get so busy with work you do not have the time or energy to make homemade cooked meals, so you resort to take-out food instead. The five items listed below will help you get back on track for a healthy lifestyle.

Sometimes your motivation of keeping a healthy lifestyle can be challenging for you. Many things in life get in the way, such as job hours, an injury, and lack of time. We live in a society that demands most of our time during the day. It makes it difficult for us to keep track of what food we eat and to stay active. You want to be motivated, but there seems to be not enough time for you. That is why the items listed above will fit your busy schedule and help you keep track of your motivation to eat right and stay active.

Read more
Kitchen gadgets to make mealtime easier
kitchen gadgets love

Trying new foods and changing things up in the kitchen can be a great way to keep things exciting in your life! By trying new foods, you can gain appreciation for different cultures, discover new tastes, expand your culinary options and improve your cooking skills. You might even wow guests at your next dinner party with your newfound recipes! Allow your taste buds to explore new options and use these five tools to help you create delicious culinary creations!

Whether you are looking for an easy weeknight dinner, or just want to shake up your diet every once in a while, cooking is a great way to try new foods. Being in control of what you eat can provide a sense of accomplishment: when you make something delicious, you get to enjoy the product of your labors. Explore your taste buds, and use these tools to cook up some delicious dinners!

Read more
Healthy lifestyle items that you need
Soybeans

Our body is our temple, and it is a matter of importance to take of your temple. Many choices can help your body heal and recover. Your body recovery is important to you, and you want to prevent yourself from possible injuries. You might be someone who's recovering from surgery, and you need something to help you recover and give you the chance to take your daily shower. You need to listen to your body on what it needs. There are alternative ways that the medical system recommends for you that will make it easier for your body to recover or change your diet plan.

The five items listed above are ways to recover, change, and heal your body for the better. The knee brace and back brace help relieve your pain. You are someone whose job is to lift above twenty pounds, and it is common for you to injure your back and knees. You might be a person who's changing their caffeine habit, who is tired of afternoon burnouts. You want a healthier alternative rather than drinking daily caffeinated beverages. You want to continue taking your daily showers, but it can be stressful if you have a disability or have an injury that prevents you from showering. The five items listed above will make your life easier for your mind and body.

Read more