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Unlocking the Secrets of the Mediterranean Way for a Longer Life

The Mediterranean Way of eating and living is embraced by people in countries around the Mediterranean Sea. Some of them are Italy, Greece, Croatia, Turkey, and Monaco. 

Research from Harvard shows that this lifestyle is good for health and can reduce the chances of dying early by 29 percent. The Mediterranean way of life is not just about the famous Mediterranean diet. The diet focuses on healthy fats, vegetables, and limiting processed foods. According to the study, how long a person lives is also affected by having good friends and getting enough rest. 

Mediterranean Way

The study, published in Mayo Clinic Proceedings, looked at the habits of people in countries along the Mediterranean Sea. The Mediterranean diet, recognized as the best by US News & World Report for six years in a row It emphasizes eating high-quality, whole foods and nutrient-rich grains, as explained by nutritionists involved in the study. 


The Mediterranean style of eating includes the diets of people in 21 countries on three continents around the Mediterranean Sea. These countries, like Italy, Greece, Croatia, Turkey, and Monaco, have diets rich in fresh vegetables, fruits, fish, nuts, and olives. 

Harmony on the Plate: Embracing the Mediterranean Way of Life in Croatia

The researchers also found that besides the diet, the length and quality of life are influenced by the unique Mediterranean lifestyle, which includes not only healthy food but also enough rest, regular physical activity, and a rich social life.  

People in the Mediterranean region have a special connection with nature and the food it provides. The Mediterranean diet relies on fishing and farming, and these activities not only shape the way people eat but also contribute to preserving the natural environment and boosting the economy. 

It’s crucial to pass on the knowledge and skills related to food in the Croatian Adriatic to younger generations. This ensures that important traditions and ways of living don’t get lost due to modern lifestyles. Food plays a big role in ceremonies, events, and even in the tourism industry, so it’s essential to develop high-quality offerings that have a positive and lasting impact on the area. 


The Mediterranean diet is like the backbone of the culinary system in the coastal areas, islands, and parts of the hinterland. The way people eat reflects their connection with the natural resources around them, emphasizing a harmonious relationship with the blessings of nature. Diets vary between places and social groups, with differences between fish-based diets in coastal areas and heartier foods in the hinterland or a mix of both, which is common on the islands. 

Apart from the link between nature and food, there’s a social aspect that has been important in the past and continues to be significant today. This social component adds depth to people’s lives, connecting them not only with nature but with each other in a meaningful way.

Mediterranean Way

Simple Mediterranean Diet Guidelines

 Eat regularly:

  • Vegetables
  • Fruits
  • Nuts
  • Seeds
  • Legumes
  • Potatoes
  • Whole grains
  • Bread
  • Herbs
  • Spices
  • Fish
  • Seafood
  • Extra virgin olive oil 

What to eat in moderation:

  • Poultry
  • Eggs
  • Cheese
  • Yogurt


What to eat rarely:

  • Red meat 
Mediterranean Way

Avoid the following unhealthy foods and ingredients!

  • Added sugar (like sodas, candy, ice cream, white sugar, and others)
  • Refined grains (such as white bread, refined wheat pasta, etc.)
  • Trans fats (found in margarine and various processed foods)
  • Refined oils (like soybean oil, rapeseed oil, and others)
  • Processed meat (such as processed sausages, hot dogs, etc.)
  • Highly processed foods (anything labeled “low-fat” or “diet” or that looks like it was made in a factory). 

Start your journey to a healthier you today! Embrace the simplicity and goodness of the Mediterranean diet. Explore delicious recipes and make mindful choices. Your well-being begins with what you put on your plate. Let’s take the first step together! 🌿🍅🍋 #MediterraneanEating #HealthyChoices  

Your CTC Team

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