The Green Mediterranean Diet: The New Science for Heart and Brain Health

The diet of Mediterranean diet is referred to as the healthiest diet in the world. However, scientists are now considering its green version- the Green Mediterranean Diet (Green-MED). It contains increased plants, reduced meats, and an additional increase of polyphenols, and provides the heart and brain with solid evidence of their protection [1-5].

The Indian Adapted Mediterranean Diet (IAMD) was put to the test in India by scientists of AIIMS Delhi, where cardiovascular disease and dementia are currently increasing. It is a culturally adapted form that incorporates Indian cuisine, such as dal, millet. sabzi along with the principles of the Mediterranean, and there were major benefits in terms of heart health in a 2025-year clinical trial [6].

What is Unique about the Green Mediterranean Diet?

The Green-MED pattern: In comparison to the classic Mediterranean diet, it covers;

• Walnuts, green tea, and mankai (duckweed) to increase polyphenols.
• Further minimize red and processed meat.
• Provides greater anti-inflammatory and antioxidant effects.

In a trial, DIRECT PLUS, it was seen that the Green-MED decreased liver fat, reduced cholesterol, enhanced blood sugar, and slowed the aging effects on the brain compared to the ordinary Mediterranean diet [1,2,4].

The Green-MED Thali Method

The following is a special version of the Green-MED Thali process:

• Grains: Millet roti, or multigrain chapati, brown rice.
• Protein: Dal, sprouts, chana, paneer, tofu.
• Polyphenol Boosters: Walnuts, moringa, turmeric, green tea.
• Vegetables: Sabzi, spinach, methi, leafy greens.
• Healthy Oils: Mustard, groundnut, or olive oil in moderation

Comparison Table

Heart Health Benefits

Heart disease is the major killer of Indians. The Green-MED diet helps by:

• Reducing triglycerides and LDL cholesterol [1].
• Enhancing the insulin sensitivity and blood pressure regulation [1].
• Bringing down liver and fatty liver disease risk [2].

The AIIMS trial (2025) affirmed that the Indian Adapted Mediterranean Diet (IAMD) obtained a significantly lower rate of cardiac risk elements using Indian local foods such as dal, millet, and sabzi [6].

Brain Health and Cognitive Performance

The effect of the diet on the brain is impressive:

• Retards the shrinkage of hippocampus associated with memory lapse and dementia [4,5].
• Reduces brain cell inflammation and oxidative stress [4].
• Provides a natural remedy for the increase in dementia in India [5].

Gut Microbiome: The Hidden Link

The Green-MED diet alters the intestinal microbiome, promoting the proliferation of such bacteria as Prevotella, which promote metabolism [3]. Walnuts, tea, and Indian spices contain polyphenols, which serve as food for such microbes. A healthier gut will offer greater shielding to the heart and the brain.

Sample 3-Day Indian Green-MED Meal Plan.

Key Takeaways from Indian Research

• The IAMD trial at AIIMS Delhi [6] proves that Mediterranean principles can be successfully adapted into the Indian thali format.
• By using familiar staples like millet, dal, and sabzi, the diet becomes both affordable and culturally acceptable.
• Globally and in India, the evidence is clear: a greener plate supports a healthier heart and sharper brain.

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