Discover the World's Healthiest Diet: The Mediterranean Lifestyle

Dr. Maya Rozman shared on her radio show on 103FM about the widely acclaimed Mediterranean diet. This diet has ranked as the healthiest globally for decades, known for reducing the risk of heart disease, prolonging life, delaying aging, and lowering the risk of diabetes, cancer, Alzheimer's, and Parkinson's.

So, what exactly is the Mediterranean diet? Dr. Rozman explains:

• Fresh fruits and vegetables, especially tomatoes.
• A lot of fish instead of other meats, at least 5 times a week.
• Daily olive oil and olives.
• One glass of red wine per day.
• Yogurt, labneh, and hard cheeses, but limited dairy products.
• Use of natural ingredients and no processed foods.

According to Dr. Rozman, fresh fruits and vegetables are rich in vitamins and antioxidants, which neutralize harmful substances that enter the body and prevent many diseases. These foods are also high in dietary fiber, aiding bowel health, satisfying hunger for longer, and reducing the intake of calorie-dense foods, which helps maintain a healthy weight..

In the Mediterranean diet, the fiber content is 30% higher than in a Western diet. Additionally, sea fish are rich in omega-3 fatty acids, which reduce inflammation and heart disease risk.

Olive oil is rich in a fatty acid called "oleic acid," which lowers bad cholesterol, thus helping prevent atherosclerosis. Moreover, yogurt and labneh contain beneficial probiotics, protein, and calcium.

Beyond the diet itself, the eating habits in Mediterranean countries also have a significant impact. One noteworthy habit is eating slowly, chewing well, and taking time to enjoy meals.

Good chewing aids digestion and also creates a sense of fullness during meals—leading to lower consumption of food and calories, better blood sugar regulation, and reduced risk of obesity and other diseases.

Finally, Dr. Rozman offers a sample menu based on Mediterranean diet principles:

Breakfast - A slice of whole grain bread with a spoonful of avocado or tahini, or tzatziki yogurt with cucumbers and dill.

Mid-morning snack - Fruit + 4 walnut halves.

Lunch - Grilled fish or a cup of mujaddara + steamed broccoli, oven-roasted vegetables with a spoonful of olive oil.

Afternoon - Fruit + 2 walnut halves.

Dinner - A slice of whole grain bread with a spoonful of labneh or tahini + egg + large vegetable salad with a spoonful of olive oil, + a glass of red wine.