{"id":23040,"date":"2025-10-03T11:47:28","date_gmt":"2025-10-03T11:47:28","guid":{"rendered":"https:\/\/www.doestepa.com\/en\/?p=23040"},"modified":"2025-10-03T11:56:16","modified_gmt":"2025-10-03T11:56:16","slug":"why-mediterranean-diet-healthy","status":"publish","type":"post","link":"https:\/\/www.doestepa.com\/en\/evoo-culture\/why-mediterranean-diet-healthy\/","title":{"rendered":"Why is the mediterranean diet healthy?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"23040\" class=\"elementor elementor-23040\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bc911a6 e-flex e-con-boxed e-con e-parent\" data-id=\"bc911a6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d647879 elementor-widget elementor-widget-text-editor\" data-id=\"d647879\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"738\" data-end=\"1094\">The <strong data-start=\"742\" data-end=\"764\">Mediterranean diet<\/strong> is more than just a way of eating\u2014it\u2019s a lifestyle deeply rooted in tradition, flavor, and well-being. Recognized by <a href=\"https:\/\/www.unesco.org\/en\"><strong data-start=\"882\" data-end=\"892\">UNESCO<\/strong><\/a> as an Intangible Cultural Heritage of Humanity and consistently ranked as one of the world\u2019s healthiest diets, it is especially praised for promoting <strong data-start=\"1043\" data-end=\"1091\">longevity, heart health, and balanced living<\/strong>.<\/p><p data-start=\"1096\" data-end=\"1266\">But what makes this dietary pattern so special? Let\u2019s explore the reasons why nutritionists and researchers consider the Mediterranean diet one of the best ways to eat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-67152e3 e-flex e-con-boxed e-con e-parent\" data-id=\"67152e3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7ec4bdd elementor-widget elementor-widget-spacer\" data-id=\"7ec4bdd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0f2056c elementor-widget elementor-widget-heading\" data-id=\"0f2056c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What Is the Mediterranean Diet?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59e2132 elementor-widget elementor-widget-text-editor\" data-id=\"59e2132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1314\" data-end=\"1483\">The Mediterranean diet reflects the traditional eating habits of countries bordering the Mediterranean Sea, including Spain, Italy, and Greece. It is characterized by:<\/p><ul data-start=\"1485\" data-end=\"1807\"><li data-start=\"1485\" data-end=\"1561\"><p data-start=\"1487\" data-end=\"1561\">A <strong data-start=\"1489\" data-end=\"1559\">high intake of vegetables, fruits, legumes, nuts, and whole grains<\/strong><\/p><\/li><li data-start=\"1562\" data-end=\"1628\"><p data-start=\"1564\" data-end=\"1628\"><strong data-start=\"1564\" data-end=\"1597\">Extra virgin olive oil (EVOO)<\/strong> as the primary source of fat<\/p><\/li><li data-start=\"1629\" data-end=\"1673\"><p data-start=\"1631\" data-end=\"1673\">Moderate consumption of fish and seafood<\/p><\/li><li data-start=\"1674\" data-end=\"1724\"><p data-start=\"1676\" data-end=\"1724\">Limited intake of red meat and processed foods<\/p><\/li><li data-start=\"1725\" data-end=\"1807\"><p data-start=\"1727\" data-end=\"1807\">A cultural emphasis on <strong data-start=\"1750\" data-end=\"1805\">shared meals, physical activity, and mindful eating<\/strong><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-36512a7 e-flex e-con-boxed e-con e-parent\" data-id=\"36512a7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-946dc5a elementor-widget elementor-widget-spacer\" data-id=\"946dc5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8bc3f08 e-flex e-con-boxed e-con e-parent\" data-id=\"8bc3f08\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a9585f elementor-widget elementor-widget-heading\" data-id=\"2a9585f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Protects Heart Health<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b85e4fa elementor-widget elementor-widget-text-editor\" data-id=\"b85e4fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1848\" data-end=\"2071\">One of the strongest benefits of the Mediterranean diet is its proven effect on <strong data-start=\"1928\" data-end=\"1953\">cardiovascular health<\/strong>. Thanks to its richness in <strong data-start=\"1981\" data-end=\"2005\">monounsaturated fats<\/strong> (mainly from EVOO) and omega-3 fatty acids from fish, it helps:<\/p><ul data-start=\"2073\" data-end=\"2237\"><li data-start=\"2073\" data-end=\"2126\"><p data-start=\"2075\" data-end=\"2126\">Lower <strong data-start=\"2081\" data-end=\"2100\">LDL cholesterol<\/strong> (the \u201cbad\u201d cholesterol)<\/p><\/li><li data-start=\"2127\" data-end=\"2184\"><p data-start=\"2129\" data-end=\"2184\">Increase <strong data-start=\"2138\" data-end=\"2157\">HDL cholesterol<\/strong> (the \u201cgood\u201d cholesterol)<\/p><\/li><li data-start=\"2185\" data-end=\"2237\"><p data-start=\"2187\" data-end=\"2237\">Reduce the risk of <strong data-start=\"2206\" data-end=\"2235\">heart attacks and strokes<\/strong><\/p><\/li><\/ul><p data-start=\"2239\" data-end=\"2522\">\ud83d\udc49 The famous <strong data-start=\"2253\" data-end=\"2271\">PREDIMED study<\/strong> (published in the <em data-start=\"2290\" data-end=\"2323\">New England Journal of Medicine<\/em>) showed that a Mediterranean diet supplemented with extra virgin olive oil reduced cardiovascular risk by up to <strong data-start=\"2436\" data-end=\"2443\">30%<\/strong>. <a class=\"decorated-link cursor-pointer\" href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1800389\" target=\"_new\" rel=\"noopener\" data-start=\"2445\" data-end=\"2519\">Read the study here<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e321a13 e-flex e-con-boxed e-con e-parent\" data-id=\"e321a13\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-55d358e elementor-widget elementor-widget-heading\" data-id=\"55d358e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Supports Brain Function<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a7e5c9d elementor-widget elementor-widget-text-editor\" data-id=\"a7e5c9d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"2565\" data-end=\"2853\">The diet is also linked to <strong data-start=\"2592\" data-end=\"2619\">better cognitive health<\/strong>. The antioxidants and polyphenols present in EVOO and vegetables help protect brain cells against oxidative stress. Studies suggest that this way of eating can reduce the risk of <strong data-start=\"2799\" data-end=\"2850\">Alzheimer\u2019s disease and other forms of dementia<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e566a55 e-flex e-con-boxed e-con e-parent\" data-id=\"e566a55\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-37135a7 elementor-widget elementor-widget-heading\" data-id=\"37135a7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Helps Maintain a Healthy Weight<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25b77eb elementor-widget elementor-widget-text-editor\" data-id=\"25b77eb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"2904\" data-end=\"3109\">Unlike restrictive diets, the Mediterranean diet promotes <strong data-start=\"2962\" data-end=\"2985\">balance and satiety<\/strong>. Thanks to its emphasis on fiber-rich foods and healthy fats, it helps control appetite and stabilize blood sugar levels.<\/p><p data-start=\"3111\" data-end=\"3300\">\ud83d\udca1 Contrary to popular belief, consuming olive oil\u2014even though it\u2019s calorie-dense\u2014has been associated with better weight management when included in moderation as part of a balanced diet.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c8a9f67 e-flex e-con-boxed e-con e-parent\" data-id=\"c8a9f67\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0129b83 elementor-widget elementor-widget-heading\" data-id=\"0129b83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Strengthens Bones and Joints<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-171c3c5 e-flex e-con-boxed e-con e-parent\" data-id=\"171c3c5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c2b25d9 elementor-widget elementor-widget-text-editor\" data-id=\"c2b25d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"3348\" data-end=\"3563\">The combination of <strong data-start=\"3367\" data-end=\"3416\">healthy fats, leafy greens, legumes, and fish<\/strong> provides essential nutrients like <strong data-start=\"3451\" data-end=\"3488\">calcium, magnesium, and vitamin D<\/strong>, which contribute to bone density and reduce inflammation in the joints.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ea6ef01 e-flex e-con-boxed e-con e-parent\" data-id=\"ea6ef01\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-778e377 elementor-widget elementor-widget-heading\" data-id=\"778e377\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Promotes Longevity and Quality of Life<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0f2119e e-flex e-con-boxed e-con e-parent\" data-id=\"0f2119e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7b0e2bf elementor-widget elementor-widget-text-editor\" data-id=\"7b0e2bf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"3621\" data-end=\"3975\">Populations that traditionally follow the Mediterranean diet, such as those in southern Spain, Italy, and Greece, have some of the <strong data-start=\"3752\" data-end=\"3781\">highest life expectancies<\/strong> in the world. This is not only due to the diet itself, but also because of the <strong data-start=\"3861\" data-end=\"3883\">holistic lifestyle<\/strong> that includes physical activity, social connection, and eating meals slowly and together.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ede55c4 e-flex e-con-boxed e-con e-parent\" data-id=\"ede55c4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a18e01f elementor-widget elementor-widget-spacer\" data-id=\"a18e01f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-28e2f26 e-flex e-con-boxed e-con e-parent\" data-id=\"28e2f26\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4279965 elementor-widget elementor-widget-heading\" data-id=\"4279965\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why Extra Virgin Olive Oil Is Essential<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c62f34 elementor-widget elementor-widget-text-editor\" data-id=\"6c62f34\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"4031\" data-end=\"4261\">At the heart of the Mediterranean diet lies <strong data-start=\"4075\" data-end=\"4108\">extra virgin olive oil (EVOO)<\/strong>, the primary source of fat. Rich in <strong data-start=\"4145\" data-end=\"4187\">oleic acid, polyphenols, and vitamin E<\/strong>, EVOO provides powerful <strong data-start=\"4212\" data-end=\"4258\">anti-inflammatory and antioxidant benefits<\/strong>.<\/p><p data-start=\"4263\" data-end=\"4483\">\ud83d\udc49 If you\u2019re looking for certified quality, <strong data-start=\"4307\" data-end=\"4355\"><a class=\"decorated-link\" href=\"https:\/\/www.doestepa.com\/\" target=\"_new\" rel=\"noopener\" data-start=\"4309\" data-end=\"4353\">DOP Estepa EVOO<\/a><\/strong> guarantees one of the most awarded extra virgin olive oils in the world, with maximum freshness, flavor, and health benefits.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7da7a8e e-flex e-con-boxed e-con e-parent\" data-id=\"7da7a8e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4741a8b elementor-widget elementor-widget-spacer\" data-id=\"4741a8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e32583f e-flex e-con-boxed e-con e-parent\" data-id=\"e32583f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-217ca3d elementor-widget elementor-widget-text-editor\" data-id=\"217ca3d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"4509\" data-end=\"4682\">The Mediterranean diet isn\u2019t just a trend\u2014it\u2019s a scientifically proven way of eating that promotes <strong data-start=\"4608\" data-end=\"4679\">heart health, longevity, cognitive function, and overall well-being<\/strong>.<\/p><p data-start=\"4684\" data-end=\"4941\">If you want to improve your health through food, consider adopting this lifestyle. Start by incorporating <strong data-start=\"4790\" data-end=\"4853\">certified EVOO, seasonal vegetables, whole grains, and fish<\/strong> into your daily meals\u2014and remember, it\u2019s not only about what you eat but how you eat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The Mediterranean diet is more than just a way of eating\u2014it\u2019s a lifestyle deeply rooted in tradition, flavor, and well-being. Recognized by UNESCO as an Intangible Cultural Heritage of Humanity and consistently ranked as one of the world\u2019s healthiest diets, it is especially praised for promoting longevity, heart health, and balanced living. But what makes [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":23041,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[654],"tags":[],"class_list":["post-23040","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-evoo-culture"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Why is the mediterranean diet healthy? - Estepa Protected Designation of Origin<\/title>\n<meta name=\"description\" content=\"Discover why the Mediterranean diet is considered one of the healthiest in the world. 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