You're in Week 3! The Mediterranean Diet and Disease Prevention

Your doctor might not say anything, but these numbers matter...

Welcome to Week 3 of the challenge! Over the past two weeks, we’ve been building balanced meals and prepping for even the busiest weeks. Now, it’s time to zoom out and look at the bigger picture:

• Why does the Mediterranean diet matter for your long-term health?

• And what can it actually do to prevent disease and protect your future self?

Let’s dig in.

The Link Between the Mediterranean Diet and Lower Risk of Disease

The Mediterranean diet is one of the most researched eating patterns in the world — and for good reason. It doesn’t just taste good or feel sustainable; it works.

Here’s what the research tells us:

• Prevents Chronic Diseases: The Mediterranean diet may lower the risk of heart disease, stroke, type 2 diabetes, and certain cancers.

  • Supports Heart Health: Lowers the risk of heart disease by up to 30%.

  • Prevents Diabetes: Reduces the risk of developing type 2 diabetes by up to 52%.

• Protects Brain Health: Linked to reduced risk of Alzheimer’s, Parkinson’s, and dementia.

• Targets Risk Factors: Helps reduce obesity, high cholesterol, high blood pressure, and diabetes.

• Reduces Mortality: May lead to a 30% reduction in death from all causes.

• Aids Weight Management: Supports long-term weight maintenance.

Why Plant-Forward Eating Works

The Mediterranean diet centers around plant-forward, fiber-rich meals — and this is one of the keys to its protective power.

Fiber is especially important when it comes to disease prevention. It helps:

• Lower LDL (bad) cholesterol

• Regulate blood sugar and improve insulin sensitivity

• Feed your gut microbiome (which supports immune and mental health)

• Keep digestion regular

• Reduce your risk of heart disease, type 2 diabetes, and colon cancer

This week’s meal plan leans into more meatless and plant-based meals — to help you naturally increase your fiber and antioxidant intake without overthinking it.

The more legumes, leafy greens, fruits, nuts, and whole grains you add to your plate, the better your body feels.

Know Your Numbers: Knowledge Is Power

We hear this all the time: “My doctor didn’t say anything about my labs, so I assumed they were fine.” But often, we need to look a little closer.

Here are the key numbers to know — and the optimal ranges to look for:

Blood Pressure

• Goal: Under 120/80 mmHg

Hemoglobin A1C

• Goal: Below 5.7% (to reduce diabetes risk)

Cholesterol Panel

• LDL (bad cholesterol): Under 100 mg/dL

• HDL (good cholesterol): Over 60 mg/dL

• Triglycerides: Under 150 mg/dL

CRP or hs-CRP (Inflammation Markers)

• CRP: Under 10 mg/L

• hs-CRP: Under 1.0 mg/L

Lipoprotein(a)

• Often not tested unless requested — ask your doctor if you’ve had this done. Elevated levels can increase your risk of heart disease.

If you’re not sure what your numbers are, this is a great week to look back at recent labs or schedule a check-in with your provider.

You’ve been paying attention to what’s on your plate. Now it’s time to bring that same awareness to your labs and long-term health.

Have questions about the Mediterranean diet and disease prevention?
Submit them here before our Tuesday Live Session so we can answer them for you!

PURPOSEful Next Steps:

1. Look up your last lab results. Check your A1C, cholesterol, blood pressure, and CRP.

2. Track your trends. Are any numbers creeping up?

3. Ask questions. Don’t wait until something is “out of range” to understand what’s going on.

Awareness creates confidence — and when you understand your numbers, you can take action early. You’re doing a great job!