Mediterranean Diet

Many people see the Mediterranean diet as a “vacation on a plate.” But for a physician, it is a clinically proven tool to reduce the risk of cardiovascular disease by 30% and dementia by 40%. It is a highly adherent diet: easy to follow for a lifetime.

 Biological Significance

At its core is a high nutrient density with a low glycemic load. An abundance of antioxidants (lycopene, resveratrol) and polyunsaturated fatty acids (omega-3) blocks chronic inflammation pathways at the cellular level.

 Allowed Foods (Dietary Base)

These are the foods that make up 80% of the plate:

Vegetables and greens: At least 500–700 g per day. All types of cabbage, zucchini, eggplant, leafy lettuce, spinach.

Whole grains: Wild rice, buckwheat, quinoa, whole oat groats (not flakes!).

Legumes: Chickpeas, lentils, beans — the main source of plant protein and fiber.

Healthy fats: Unrefined olive oil (Extra Virgin), avocado, raw nuts (walnuts, almonds), seeds.

 Food as Medicine (Protocol Superfoods)

These foods are intentionally included in the diet to achieve a therapeutic effect:

Wild fatty fish (herring, mackerel, sardines, salmon): Source of EPA/DHA for vascular protection.

Berries (blueberries, bilberries, raspberries): Powerful antioxidants to support cognitive function.

Aromatic herbs (rosemary, oregano, thyme): Natural antiseptics and antioxidants.

Turmeric and garlic: Natural statins and anti-inflammatory agents.

 Forbidden Foods

Those that undermine the therapeutic effect:

Refined sugars and white flour: A direct path to protein glycation.

Trans fats and margarines: Industrial baked goods, fast food.

Processed meats: Sausages, hot dogs, smoked meats (high risk of colorectal cancer).

Sugary drinks and store-bought juices.

 The “Pyramid” Rule in Grams (for patients):

Daily: Vegetables, fruits, grains, olive oil (2-3 tablespoons).

2-3 times a week: Fish, seafood, legumes.

1-2 times a week: Poultry, eggs, goat/sheep cheese or yogurt.

Rarely (1-2 times a month): Red meat.

The Mediterranean diet is not just food but a lifestyle. Regular physical activity and socialization (eating with loved ones) are officially included in this protocol as factors that reduce cortisol.