3 Key Benefits of The Mediterranean Diet

June 13, 2022 • By Felicia Wilson

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Mediterranean food

Out of all the diets and superfoods, the Mediterranean diet sticks out like a sore thumb - in a good way. United States health experts ranked it as the number one best diet overall for 2022. When it comes to healthiness, it has a profoundly high score.

In fact, the Mediterranean diet can offer impressive health rewards, cardiovascular protection, and weight regulation. All of these benefits can come in handy when keeping the mind sharp and the body in tip-top shape. 

Here, you can take a closer look at the “nuts and bolts” of this popular diet, including what it can do for your overall health. Take a look at the benefits of the Mediterranean diet for blood flow, diabetes, and prostate health. 

What Is the Mediterranean Diet?

When you picture Mediterranean food, Italian pizza is probably the first thing that pops into your mind. The truth is, you are far off the healthy plan. An actual Mediterranean diet emphasizes the region’s traditional seafood, fruits, veggies, dairy, nuts, beans, etc.

You will be eating:

  • Whole grains, pasta, beans, cereals, and rice.
  • More fruits and veggies.
  • A moderate amount of poultry, seafood, fish, dairy, and eggs.
  • Less oil, salt, sugar, and sweets.

To replace salt, feel free to opt for spices and herbs. They have a chock-full of anti-inflammatory and antioxidant capabilities. Fresh herbs, for instance, are rich in vitamins K, C, and A. Many of these herbs can boost your food's flavor, such as basil, cilantro, oregano, dill, etc.

This is what the people of Greece, Crete, and southern Italy ate during the 1960s. According to historical evidence, this was when the region had the lowest incidence of ischemic heart disease and other serious ailments. Experts believe there is a link between people’s dietary habits in the 60s and their improved heart health. (1)

3 Key Benefits of The Mediterranean Diet

The benefits of the Mediterranean diet have come a long way. 2018 reports show that consuming this diet can curb the odds of developing various chronic ailments. Plus, it can increase life expectancy. It showed a positive impact on preventing heart disease, type 2 diabetes, breast cancer, and atrial fibrillation.

The main benefits of this dietary pattern are its ability to protect against inflammation and oxidative stress. It can also benefit metabolic health. With that in mind, here are the key benefits of this style of eating you should know about. 

Better Diabetes Control

In 2019, 11.3% (37.3 million) of Americans had diabetes. Almost 1.9 million had type 1 diabetes, many of which were adolescents and children. Prediabetes was an even bigger problem, with 96 million of the population struggling with it. 

There is a close link between the Mediterranean diet and reduced risk of elevated cholesterol and blood pressure. This eating style can be useful for people with diabetes, as it can decrease the risk of some diabetes complications. It can offer better blood sugar management in those with type 2 diabetes.

Some of the foods that lower blood sugar in this diet are:

  • Whole grains (i.e., oats, bulgur, brown rice, etc)
  • Extra virgin olive oil
  • Berries (such as blackberries, blueberries, and strawberries)
  • Nuts and seeds (like chia seeds, cashew nuts, macadamia nuts, pumpkin seeds, etc)

Experts state that people with type 2 diabetes who consume a Mediterranean diet, with at least 30% of their daily calories coming from olive oil, could better manage their ailment. Many people didn’t need to rely on diabetes meds to control their condition. 

Since Mediterranean-style eating can curb the extra pounds and manage blood glucose, it can make for a worthy prediabetes diet. So, it is a good idea to include as many veggies and fruits as possible to reap the benefits. (2)

Improved Prostate Health

The prostate gland can cause a heap of trouble in older men. But, not all prostate problems are cancerous. As the male body ages, the prostate increases in size. Therefore, putting pressure on the urethra and causing issues with normal urine flow. 

A non-cancerous ailment that triggers changes in the prostate is an enlarged prostate (BPH). Around the globe, roughly 30 million men experience symptoms related to BPH. The prevalence of this problem increases with age and is evident in up to 90% of men by age 85. 

Prostate carcinoma is a more serious ailment. Of every 100 men in the United States, roughly 13 have it. Those more prone to the ailment are older individuals, including patients with a family history of prostate carcinoma. 

Consistently sticking to a diet rich in fish, plant foods, and a good balance of monounsaturated fats could be beneficial for men diagnosed with early stages of prostate cancer. The Mediterranean diet might curb the risk of prostate cancer progression for men on active surveillance, 2021 research shows. 

Experts analyzed the Gleason score in patients and their cancer progression. Based on the results, good foods for the prostate include grains, vegetables, and fish, with a limited amount of dairy and meat. But, more data is necessary to see if the same effects can appear in a more diverse and larger patient group.

Blood Flow Boost

According to 2021 research, the Mediterranean diet might help with erectile dysfunction (ED). Men with hypertension (increased blood pressure) are twice as likely to have ED compared to those with normal blood pressure.

Experts usually associate erectile dysfunction with a disorder of the arteries. They can lose their ability to dilate with time, affecting blood flow. A drop in testosterone in middle age only adds more fuel to the fire. Physical activity can be useful for keeping hypertension in check.

The Mediterranean-style diet for ED can curb blood pressure. Based on the results, this diet can play a role in balancing a few parameters of vascular health. It could also improve the quality of life in middle-aged men with ED and hypertension. 

In other words, if you want to know how to increase blood flow to the penis naturally, the Mediterranean diet for erectile dysfunction can be worth a try. The foods you eat can amplify blood flow naturally. Thus, easing the problems that come with the fall in testosterone in midlife.


A Mediterranean-style diet is a versatile option with a range of beneficial properties. If you are in the mood for foods that can amplify blood flow, offer better diabetes control, and help prostate health, then you are in for a treat. This diet can provide some noteworthy impact. 

Author Bio:

Ben’s Natural Health is the world’s first high-quality, all-natural, scientifically proven clinical supplement company. Their motto is to combine holistic healing with modern science.

Ben has brought together a team of naturopaths, nutritionists, and medical researchers to help him create real, side-effect-free solutions to serious metabolic health conditions.

Felicia Wilson

She is a experienced health nutritionist and dietitian. She is also a writer therefore, she uses her creativity to make exceptional healthy meals that her clients loves.
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