In a recent Netflix series (Live to 100: Secrets of the Blue Zones) author Dan Buettner explored the habits, diets and lifestyles of blue zone centenarians. Blue zones are small communities around the world where people live much longer than average and have lower levels of heart disease, cancer, obesity and diabetes. It is no surprise that Greece is home to one of these super healthy zones, namely the Greek island of Ikaria. Other regions around the world include; Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; and Loma Linda, California.

The Mediterranean diet has long been considered one of the healthiest diets in the world, supported by a wealth of scientific research and endorsed by health professionals worldwide. It refers to the traditional dietary habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain.

The traditional Greek diet emphasizes fresh, whole foods, with a focus on quality over quantity. Below are some of the core principles of Mediterranean eating:

An abundance of plant based foods

Fresh fruits, legumes, vegetables, seeds, nuts and whole grains form the foundation of the Mediterranean diet. Rich in vitamins, minerals, fibre and antioxidants, these plant-based foods are essential for overall health.

Rich in healthy fats

Unlike low-fat diet crazes, the Mediterranean diet is not shy about its consumption of healthy fats, particularly from olive oil, the cornerstone of Mediterranean cuisine. Olive oil is high in monounsaturated fats and contains antioxidants that help reduce inflammation and support heart health. Other sources of healthy fats include fatty fish like salmon and sardines, as well as avocados, nuts and seeds.

Meat, dairy and wine are consumed in moderation.

The inclusion of such treats lend credence to the idea that the Mediterranean diet naturally embodies the 80/20 rule – a diet which advocates making healthier food choices 80% of the time and allowing for treats for the other 20%. It reflects an attitude that life is too short to deny yourself every pleasure and moderation is key. Diets which allow indulgence, without guilt, are considered much easier to stick to.

Focus on lifestyle & family

It isn’t just about the food, the Mediterranean way of life emphasizes regular physical activity, shared meals with loved ones, and a mindful approach to eating, which all contribute to overall well-being.

The above dietary principles offer several potential health benefits, including;

Heart health

One of the most extensively studied diets for cardiovascular health, numerous studies suggest the Mediterranean diet can reduce the risk of heart disease by lowering LDL (“bad”) cholesterol levels, improving blood pressure, and reducing inflammation.

Reduced risk of chronic diseases

The high prevalence of antioxidant rich and anti-inflammatory foods that make up the Mediterranean diet are thought to play a significant role in lowering the risk of chronic diseases, from type 2 diabetes, certain cancers, and even neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Weight management

Despite zero focus on calorie counting, the Mediterranean way of eating can result in sustainable weight loss and maintenance. Nutrient-dense, satisfying foods are thought to help curb overeating and crush cravings.

Improved gut health

More and more studies are highlighting the importance of a diverse and healthy gut microbiome. The diet’s focus on high fibre content from fruits, vegetables, legumes, and whole grains supports a balanced microbiome, which is important for digestion, immune function and even mental health.

Longevity

Populations living in ‘Blue Zones’, like the Greek island of Ikaria, often enjoy increased life expectancy as well as better quality of life in old age.

In summary, the Mediterranean Diet stands out because it offers a great deal of flexibility and enjoyment – unlike restrictive diets. It encourages variety and enjoyment, focusing on what you can eat, rather than what you must avoid, which makes it easy to follow long term. The diet also celebrates food as part of its culture and community, with meals often shared with family and friends, which fosters social connections and reduces stress. It is also heavily backed by science, with decades of research consistently demonstrating the Mediterranean diet as a gold standard in nutrition.

However, diet is only one part of the Mediterranean diet’s longevity equation. It’s also a way of life that promotes health and happiness. Close-knit families, physical activity throughout the day, (with an emphasis on exercise snacking through activities like physical chores, gardening and walking, rather than gruelling gym sessions) and a positive outlook, including strong social connections, faith and a sense of purpose, are also key.

The good news is, adopting these dietary and lifestyle habits and principles can be done anywhere in the world, with a bit of effort. We like to call it the ‘Greek way of life’.

As we extend the Trophi range into ambient, we will be delivering more and more healthy Mediterranean staples from olives and pickles to houmous chips and so much more. Our aim is to provide everything you need for a traditional Greek mezze feast – helping you recreate your favourite Greek foodie moments at home and soak up all the benefits of Mediterranean living.

Our pre-seasoned meats, which we encourage you to enjoy with copious amounts of fresh, crisp veggies and herbs, are a delicious way to introduce a Greek night to your weekly menu. Think 80/20 rule – because life is too short to not enjoy Gyros.

So push those tables together and get ready for some great food, spirited conversation with friends and family and forget the time. This is dining, Greek style.

Take a look at our recipe pages and blogs for inspiration on fresh salads, home-made houmous and delicious gyros packed with crisp, fresh, crunchy vegetables.