Or which diet is the healthiest? The magic 5 words I heard number of times over the past years of my experience. Every time I am a little bit sceptical about that question like what this means? That’s the reason why I got into deep conversation with a person I used to talk a lot about health, back when I worked at the hospital in central London.

It made me realized that in fact people usually ask such questions because we – human beings love to find solutions for difficult questions, or any question in general, best is a quick and easy way, but unfortunately this world works a little bit more complex way. Usually, unconscious mind of us tells that there is a question – there is a simple answer like do the 1,2,3 and you will fix this problem, but again, life is more complicated than IKEA furniture assembly. It’s more complex and usually there is more to say that:

⁃ What’s the perfect diet?

⁃ Answer – [name of perfect diet]!

So let me explain what that means and what is going to happen when you are tapping on Google “the best diet”

If you checked already (and if you didn’t just keep reading) so the first page on google it’s mostly marketing materials which having a simple function – they show that there is problem which you may have by checking such phrases and they have already found a solution for you. Beware because it has a double bottom.

Not everything on googles, or authorised website is trustworthy or worth your time and money, why?

Simply because some companies just want to make money, no matter how and what’s the ‘cost’ (same way like people want to lose weight). They will do this and spend a lot for marketing and companies to sell the product or service to the public.

If someone is trying to tell you that there is one specific diet, lifestyle, product, style of nutrition or sport, it’s simply a lie.

Every person is different: in a way we look like, having different taste, needs or thoughts. We live in a different geographical location, having different culture or religion, so why is this question still common and why should there be just one diet for everyone?

Now that it’s clear and everyone should focus on their personal health journey (or hire someone to help with it), let’s study a little bit about Mediterranean diet. As I said it’s not perfect for everyone but there’s something special about it – it’s more of a lifestyle than diet plan.

But first there’s a second question I have been asked – “how to lose weight easily?”

If you expect me to answer the question the same way, it has been asked, my answer will be – “stop eating”. Just drink water for as long as you intend to lose the weight you want. Of course, it’s not safe and you could harm yourself in a bad way, but these are the answers for ‘fast and easy’ part.

Losing weight and increasing your general health level SHOULD NOT BE fast and easy.

It’s the same when you ask how to get Bentley car fast and easy. You can steal it, but is it really an option? I hope you will never consider something like this 😉

So now try to answer the question, how restrictive dietary patterns, excluding so many food groups or saying you can’t eat a few foods you love and can’t live without, how will it help you in the long run? Long-term probably means for the rest of your life, also as it will benefit your mood, your overall health and managing your weight is not harmful to you in any way – physical or mental.

If the answer is “This is right, restriction will get me nowhere” you can read on ?

Let me tell you one more thing. If you’ve tried so many diets and restrictions, there is a reason for it, and it’s called “balance”. So work on the 80% of your healthy habits and enjoy your 20% by eating weekend pizza with friends without guilt.

1. We got it so let’s talk again about the Mediterranean diet.

US News ranks healthy diet as best in several categories. US News & World Report recently weighed in on the best diets for 2022. The Mediterranean diet topped the scale as the best diet overall in its annual rankings of the best diets for the fifth year in a row.

The Mediterranean diet is a healthy-eating plan. Interest in this diet began in the 1950s, when it was noted that heart disease was not as common in Mediterranean countries as it was in the U.S. Since then, numerous studies have confirmed that the Mediterranean diet helps prevent heart disease and stroke.

What is the Mediterranean diet?

The Mediterranean diet is a way of eating that’s based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea.

Plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices, are the foundation of the diet. Olive oil is the main source of added fat.

Fish, seafood, dairy and poultry are included in moderation. Red meat and sweets are eaten only occasionally.

Healthy fats instead of unhealthy ones.

Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which lowers total cholesterol and low-density lipoprotein (or “bad”) cholesterol levels. Nuts and seeds also contain monounsaturated fat.

Fatty fish, such as mackerel, herring, sardines, albacore tuna and salmon, are rich in omega-3 fatty acids. These polyunsaturated fats help fight inflammation in the body.

Omega-3 fatty acids also help lower triglyceride level, reduce blood clotting, and lower the risk of stroke and heart failure.

1. Mediterranean diet vs stroke and blood pressure

High-blood pressure, hypertension… It goes by many names. Whichever term your doctor uses, it’s something you don’t want to hear. Blood pressure is a measure of how much pressure your blood is exerting on your arteries. There are natural rises and falls in pressure throughout the day, and that’s normal! When blood pressure becomes too high and consistently out of the norm, that’s what we call hypertension.

High-blood pressure increases risk for heart disease, heart attack and associated cardiovascular symptoms like chest pain. It also increases risk for kidney disease, stroke, and impaired cognitive function. Luckily, these consequences of high-blood pressure are all easily preventable with some major help from food, like the ones you find in the Mediterranean diet.

Here are the top dietitian-approved foods to eat more of for better blood pressure.

1. Salmon and other fatty fish

The healthy omega 3 fatty acids in salmon and fish like mackerel, herring and albacore tuna help to reduce inflammation and reduce oxylipins, a compound that constricts blood vessels and increases blood pressure. Intake of this heart healthy fat is associated with lower blood pressure and decreased risk of heart disease. The next time you’re out to dinner, consider the salmon.

2. Oranges

This citrus fruit has anti-hypertensive properties and nutrients like vitamin C, fiber and antioxidants associated with healthy blood pressure levels.

3. Raspberries, blueberries, and strawberries

Berries are rich in fiber and anthocyanins, which we can thank for giving berries their vibrant magenta and blue colors. Berries are beautiful inside and out because anthocyanins increase nitric oxide, which has a vasodilatory effect. They’re are involved in calcium channel blocking, resulting in smooth muscle relaxation. Vasodilation and smooth muscle relaxation both help lower blood pressure.

4. Tomatoes

Tomatoes are rich in lycopene, a heart-healthy antioxidant responsible for the red color of tomatoes, and more importantly, associated with reduced risk of hypertension.

5. Beans and legumes

The fiber, glycemic index and isoflavones in beans and legumes give you good reason to up your intake. Add them to salads, soups, and dinners as increased intake is associated with healthy blood pressure levels.

6. Chia, flax, and pumpkin seeds

These seeds contain healthy fats and fiber, which regulate healthy blood pressure. Electrolytes like magnesium and potassium are involved in vasodilation and calcium channel blocking. Both are beneficial for better blood pressure. So add some chia, flax or pumpkin seeds to snack time or your morning bowl of oatmeal.

7. Broccoli

High veggie intake is important when managing blood pressure. Vegetables like broccoli, are full of flavonoids (which is a type of antioxidant), fiber and blood pressure-regulating minerals like potassium, magnesium and calcium.

8. Spinach

Another great source of nitrates, potassium, magnesium, calcium and antioxidants is spinach. It’s safe to say that Popeye probably didn’t have any issues with his blood pressure levels.

Tip: Lowering blood pressure can be healthy, delicious, and not nearly as complicated as you may think. Incorporate a variety of Mediterranean foods, like fruits, veggies, whole grains, and healthy fats to reap the blood-pressure-lowering benefits. Keep everything under control and consult with your doctor, but also remember that most medical practitioners are busy nowadays by having THOUSANDS OF PATIENTS and they are not able to take extra – extra care for every single one, so self-education may be helpful.

From my personal perspective and observation with my patients, I notice that traditional medicine focuses on medication and does not every time highlight the facts that lifestyle and diet in every disease and illness are very important.

I am not saying that pills are not important. They obviously are, more than that it’s not everything and health (from a holistic point of view) starts and end with diet and lifestyle.

Just remember that the sickness started because of lifestyle (lack of exercise, poor diet like fast foods, saturated fat, high processed food, energy drinks and too much coffee) could lead to health problems and any pill will never fully help when we don’t focus on the foundation- the actual cause of the symptoms and illness. One more and last thing is that most pills work with symptoms but do not necessary help when it comes to healing the body because the case is not fixed like e.g., eating tons of red meat and taking medication for that but forgetting that the red meat when especially fried with lots of oils is the case of heart problems. Medication is one thing but reducing red meat should be a priority in this case.

2. What is the best diet for diabetes?

• There’s a good reason the Mediterranean diet was voted best diet overall and the best diet for diabetes by U.S. News & World Report in 2022. It’s been consistently shown to reduce the risk of diabetes, heart disease and even some cancers. The Mediterranean diet is more of a lifestyle than a strict diet plan.

The Mediterranean diet isn’t just about what we eat—it’s also about how we eat. SLOWING DOWN and taking the time to enjoy a meal instead of eating on the go or in front of the television can help improve our health and make our meals more satisfying.

There are several reasons why the Mediterranean diet is good for diabetes. First, it’s flexible. Following a rigid diet plan with several off-limits foods doesn’t work long-term and makes it hard to enjoy meals with your family. Managing diabetes requires LIFESTYLE CHANGES— shifting to more homemade meals, increasing activity, incorporating plenty of healthy MEDITERANIENIAN DIET FOODS that help control blood sugars and limiting the foods that raise blood sugars quickly (like sugar, sweets, and refined grains). If you have diabetes, your risk of heart disease increases, which is why the Mediterranean diet is a great choice — it includes unsaturated fats while limiting saturated fats from red meat, sweets (like baked goods) and high-fat dairy items. . It also incorporates plenty of high-fiber foods, like whole grains, legumes, and fresh produce, which can help control blood sugar. Fiber is digested slowly, which slows down the rate at which sugar enters your bloodstream, helping to prevent blood sugar spikes.

3. Positive influences on your gut microbiome

The beneficial effects of the Mediterranean diet on your gut microbes are largely down to the higher intake of polyphenols, monounsaturated and polyunsaturated fats and the diversity of fibre.

4. Numerous benefits to overall health:

• Reduces blood lipids including less LDL cholesterol
• Protects against oxidative stress and inflammation
• Helps to lower the risk of blood clots
• Modifies the gut microbiome to produce beneficial substances

As you can see there is plenty reasons to at least look at the Mediterranean pattern of eating.

Have you heard about it before? What’s your thought about if after reading the article?

Reference list:

• CDC (2021). About High Blood Pressure (Hypertension). [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/bloodpressure/about.htm.
• EatingWell. (n.d.). Mediterranean Diet Meal Plan for Diabetes. [online] Available at: https://www.eatingwell.com/article/2056124/mediterranean-diet-meal-plan-for-diabetes/.
• Knight, S. (2022). What’s so great about the Mediterranean diet – and how can you get started? [online] Chuckling Goat. Available at: https://www.chucklinggoat.co.uk/whats-so-great-about-the-mediterranean-diet-and-how-can-you-get-started/ [Accessed 6 Jan. 2023].
• Mayo Clinic Staff (2021). Mediterranean diet: A heart-healthy eating plan. [online] Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801.
• Raman, R. (2019). The 8 Best Diet Plans — Sustainability, Weight Loss, and More. [online] Healthline. Available at: https://www.healthline.com/nutrition/best-diet-plans.
• Seaver, D.V., M.S. and RD (n.d.). 5 Sneaky Reasons Your Blood Pressure is High, According to a Dietitian. [online] EatingWell. Available at: https://www.eatingwell.com/article/7906963/sneaky-reasons-blood-pressure-is-high-according-to-a-dietitian/ [Accessed 10 Aug. 2022].
• Seaver, D.V., M.S. and RD (n.d.). Top 8 Mediterranean Foods for Better Blood Pressure. [online] EatingWell. Available at: https://www.eatingwell.com/article/7915295/top-mediterranean-foods-for-better-blood-pressure/ [Accessed 6 Jan. 2023].