The Mediterranean diet is a nutrition model whose ability to reduce the risk of cardiovascular disease has been confirmed by thousands of studies over the past 60 years.
Core principles
- Vegetables and fruit: Colorful vegetables at every main meal, 2-3 servings of fruit daily.
- Grains: Bulgur, whole grain bread, pasta (unrefined).
- Source of fat: The primary source of fat is olive oil (2-4 tablespoons per day).
- Protein: Fish at least twice a week, less red meat.
- Dairy products: Low-fat cheese and yogurt.
- Legumes and nuts: 3-4 servings per week.
Proven benefits
- 30% reduction in the risk of heart attack and stroke (PREDIMED study)
- Significant decrease in the risk of type 2 diabetes
- Slowing of cognitive decline (protective against Alzheimer's)
- More stable weight
You can book an appointment with our expert dietitians at ALPAT Health for your personal nutrition plan.
