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Mediterranean food

Countries around the Mediterranean Sea have always had a healthy cuisine. This became clear when it was discovered that cardiovascular diseases are much less common amongst people who eat a so-called Mediterranean diet. A Mediterranean diet includes plenty of vegetables and fruit, olive oil, pulses, wholegrain products, nuts, fish and lean meat (e.g. chicken). It is regarded as one of the healthiest diets. As there are no disadvantages associated with eating a Mediterranean diet, it is recommended that you incorporate as many elements as possible from this diet into your own diet.

##A Mediterranean diet and your health There are a number of health effects associated with following a Mediterranean diet.

A Mediterranean diet reduces the risk of Alzheimer’s

A Mediterranean diet reduces the risk of cognitive decline and Alzheimer’s. You should therefore use olive oil instead of saturated fat and eat plenty of vegetables, fruit, nuts and wholegrain products. Limit your consumption of full-fat dairy products.

Replace red meat with poultry, fish or pulses one extra time each week. Choose unprocessed foods and limit your consumption of ready-made products and meals.

A Mediterranean diet reduces the risk of a stroke

A Mediterranean diet reduces the risk of having a stroke. You should therefore use olive oil instead of saturated fat and eat plenty of vegetables, fruit, nuts and wholegrain products. Limit your consumption of full-fat dairy products.

Replace red meat with poultry, fish or pulses one extra time each week. Choose unprocessed foods and limit your consumption of ready-made products and meals.

A Mediterranean diet reduces the risk of cardiovascular diseases

A Mediterranean diet reduces the risk of cardiovascular diseases. You should therefore use olive oil instead of saturated fat and eat plenty of vegetables, fruit, nuts and wholegrain products. Limit your consumption of full-fat dairy products.

Replace red meat with poultry, fish or pulses one extra time each week. Choose unprocessed foods and limit your consumption of ready-made products and meals.

A Mediterranean diet reduces the risk of type 2 diabetes

A Mediterranean diet improves insulin sensitivity by preventing high spikes in your blood sugar level. You should therefore use olive oil instead of saturated fat and eat plenty of vegetables, fruit, nuts and wholegrain products. Limit your consumption of full-fat dairy products.

Replace red meat with poultry, fish or pulses one extra time each week. Choose unprocessed foods and limit your consumption of ready-made products and meals. Eating healthily in this way reduces the risk of developing type 2 diabetes.

A Mediterranean diet reduces the risk of bowel cancer

A Mediterranean diet reduces the risk of bowel cancer. You should therefore use olive oil instead of saturated fat and eat plenty of vegetables, fruit, nuts and wholegrain products. Limit your consumption of full-fat dairy products.

Replace red meat with poultry, fish or pulses one extra time each week. Choose unprocessed foods and limit your consumption of ready-made products and meals.

A Mediterranean diet reduces the risk of stomach cancer

A Mediterranean diet reduces the risk of stomach cancer. You should therefore use olive oil instead of saturated fat and eat plenty of vegetables, fruit, nuts and wholegrain products. Limit your consumption of full-fat dairy products.

Replace red meat with poultry, fish or pulses one extra time each week. Choose unprocessed foods and limit your consumption of ready-made products and meals.

##iGene Passport iGene offers you an insight into your personal risks of developing conditions and tells you whether a Mediterranean diet may be particularly important for you to help prevent certain conditions. In addition, an iGene Passport provides you with information on what else you can do to reduce any risks. Here we focus on behaviour that will help you maximise the benefits to your health. In the publication below you can read more about what iGene can do for you.