Mediterranean diet linked to lower risk of cardiovascular disease

The Mediterranean diet remains one of the most extensively studied dietary patterns, associated with numerous health benefits. Dr Andra Neacșu, a specialist endocrinologist with expertise in nutrition, explained the basic principles of this dietary pattern to Digi24.ro and how it can positively influence blood sugar levels and cholesterol.

What the Mediterranean diet actually involves

This dietary pattern draws inspiration from the traditional habits of populations living around the Mediterranean Sea and does not function as a restrictive regimen with rigid rules, but rather relies on varied food choices and a balanced lifestyle.

According to Dr Andra Neacșu, one essential principle is reducing the consumption of ultra-processed foods, refined carbohydrates, and fast food products, whilst sugar should be consumed in moderation — ideally as rarely as possible.

Instead, the diet encourages:

• consumption of vegetables;
• sources of complex carbohydrates, such as legumes and whole grains;
• fruit, incorporated into a balanced diet;
• plant-based proteins and lean protein sources — chicken, turkey, and fish;
• fish, particularly oily fish, recommended at least twice a week;
• reduced consumption of red meat.

Regarding fats, the emphasis is placed on sources considered healthier, whilst intake of fats from fast food and heavily processed products is limited.

No fixed duration

Unlike restrictive diets that impose a set number of days or strict rules regarding meals, the Mediterranean diet has no predetermined time frame. It can be followed long-term as part of a balanced lifestyle, and changes can be introduced gradually, according to each person's habits and needs. What matters most is that the new way of eating can be sustained over time, rather than applied only temporarily.

What benefits it offers

According to the specialist, this dietary pattern can contribute to maintaining a healthy body weight, better blood sugar control, and an improved lipid profile, including by maintaining favourable cholesterol levels. The Mediterranean diet is also associated with a reduced risk of cardiovascular disease.

Dr Andra Neacșu emphasises that these beneficial effects are further supported by regular physical activity, adapted to each person's age and condition. Quality sleep plays an equally important role, as insufficient rest can affect appetite, energy levels, and food choices throughout the day. Managing stress complements these habits, contributing to overall wellbeing and long-term health.