Pick up know-how for tackling diseases, pests and weeds.
Farm bill, farm marketing, agribusiness webinars, & farm policy.
Find tactics for healthy livestock and sound forages.
Scheduling and methods of irrigation.
Explore our Extension locations around the state.
Commercial row crop production in Arkansas.
Agriculture weed management resources.
Use virtual and real tools to improve critical calculations for farms and ranches.
Learn to ID forages and more.
Explore our research locations around the state.
Get the latest research results from our county agents.
Our programs include aquaculture, diagnostics, and energy conservation.
Keep our food, fiber and fuel supplies safe from disaster.
Private, Commercial & Non-commercial training and education.
Specialty crops including turfgrass, vegetables, fruits, and ornamentals.
Find educational resources and get youth engaged in agriculture.
Gaining garden smarts and sharing skills.
Timely tips for the Arkansas home gardener.
Creating beauty in and around the home.
Maintenance calendar, and best practices.
Coaxing the best produce from asparagus to zucchini.
What’s wrong with my plants? The clinic can help.
Featured trees, vines, shrubs and flowers.
Ask our experts plant, animal, or insect questions.
Enjoying the sweet fruits of your labor.
Herbs, native plants, & reference desk QA.
Growing together from youth to maturity.
Crapemyrtles, hydrangeas, hort glossary, and weed ID databases.
Get beekeeping, honey production, and class information.
Grow a pollinator-friendly garden.
Schedule these timely events on your gardening calendar.
Equipping individuals to lead organizations, communities, and regions.
Home to the Center for Rural Resilience and Workforce Development.
Guiding entrepreneurs from concept to profit.
Position your business to compete for government contracts.
Find trends, opportunities and impacts.
Providing unbiased information to enable educated votes on critical issues.
Increase your knowledge of public issues & get involved.
Research-based connection to government and policy issues.
Support Arkansas local food initiatives.
Read about our efforts.
Preparing for and recovering from disasters.
Licensing for forestry and wildlife professionals.
Preserving water quality and quantity.
Cleaner air for healthier living.
Firewood & bioenergy resources.
Managing a complex forest ecosystem.
Read about nature across Arkansas and the U.S.
Learn to manage wildlife on your land.
Soil quality and its use here in Arkansas.
Learn to ID unwanted plant and animal visitors.
Timely updates from our specialists.
Eating right and staying healthy.
Ensuring safe meals.
Take charge of your well-being.
Cooking with Arkansas foods.
Making the most of your money.
Making sound choices for families and ourselves.
Nurturing our future.
Get tips for food, fitness, finance, and more!
Understanding aging and its effects.
Giving back to the community.
Managing safely when disaster strikes.
Listen to our latest episode!
The Mediterranean diet is based on the foods and beverages traditionally consumed
by people living in countries along the Mediterranean Sea. It is now recognized as
the “gold standard” for eating patterns that promote lifelong good health.
While following a Mediterranean diet does not guarantee better health and increased
lifespan, scientists believe that for many people it is a cost-effective way to improve
health and prevent chronic disease.
Following the Mediterranean diet can lead to:
A landmark study published in 2014 demonstrated that a high-unsaturated fat and antioxidant-rich
dietary pattern such as the Mediterranean diet is a useful tool in the prevention
of cardiovascular disease (CVD).
The Mediterranean diet relies on:
The traditional Mediterranean diet consists of minimally processed, seasonally fresh,
locally grown grains, vegetables, fruits and nuts eaten at most meals.
Vegetables are an important staple in the diets of all countries bordering the Mediterranean
Sea.They provide valuable nutrients such as potassium, folic acid, fiber, carotenoids
and other antioxidants. Vegetables are normally cooked or drizzled with olive oil.
Olive oil increases absorption of protective carotenoids.
Tree nuts, beans, legumes and seeds are good sources of healthy fats, protein, fiber
and phytochemicals with antioxidant properties. Walnuts are commonly eaten and provide
omega-3 fatty acids, which may be important in preventing many health problems, including
heart disease, hypertension and cancer. Omega-3 fatty acids lower triglycerides and
have an anti-inflammatory effect on the lining of the blood vessels.
Olives are commonly eaten whole, and the oil is widely used for cooking and flavoring. Olive
oil is the primary source of dietary fat used for cooking, baking and for dressing
salads and vegetables.
Extra virgin olive oil is highest in health-promoting omega-3 and monounsaturated
fats, antioxidants and other important micronutrients. Herbs and spices and other
seasonings add flavors and aromas to foods, reducing the need to add salt or fat when
Raw garlic and onion contain allicin which may protect against heart disease. Capers
contain antioxidants and anti-inflammatory compounds.
Download our Greek Salad Recipe
Wine is consumed regularly but moderately in the Mediterranean, if not prohibited
by religious beliefs. “Moderately” means up to one 5-ounce glass of wine per day for
women and up to two 5-ounce glasses for men. Alcohol in moderation is protective against
heart disease and red wine contains antioxidants and other substances that also protect
against heart disease.
A healthy diet is not the only factor affecting the health of the Mediterranean population.
The Mediterranean lifestyle is about taking the time to relax and enjoy the company
of family and friends. Mealtime is something to share with loved ones – a time to
taste and smell and enjoy food, rather than eating on the run. Mealtime is one of
the most valued foundations of traditional Mediterranean culture.
Activity is one of the secrets to happiness and long life. Life in the Mediterranean
basin is not centered on the automobile. People walk more and drive less than we do
in this country. Physical activity provides a sense of physical and emotional well-being,
especially when the experience is shared with family or friends.