A Diet Made for the Heart Health: The Mediterranean Diet | Mevolife
you’re thinking about trying it out. So what does going on this diet mean, exactly?
The Mediterranean diet uses the basic concepts of healthy eating, adding a splash of flavored olive oil and other components dictated by the traditional cooking style of the countries surrounding the Mediterranean Sea.
This diet is based on traditional foods eaten in countries like Greece and Italy back in the 1960s. While most diets advocate eating vegetables, fruits, whole grains, fish, and healthy fats, the Mediterranean use subtle differences and variations which seem to make a difference in cutting the risk for heart disease.What Are the Actual Heart Health Benefits?
Research is proving that those of Mediterranean descent have a lower incidence of many deadly diseases and are very healthy. This diet helps in weight loss and seems to help in the prevention of type 2 diabetes, strokes, heart attacks, and premature death.
Research also shows that eating Mediterranean lower the LDL cholesterol (the bad one), which is the one that contributes to clogging your arteries with fatty deposits. This diet is also associated reducing the incidence of cancer, Alzheimer’s and Parkinson’s. Women eating a diet supplemented with mixed nuts and extra virgin olive oil may have reduced risks of breast cancer.
What Foods Should You Eat?
Healthy Fats: The foundation of this diet. Consists of using olives, olive oil, avocados, and avocado oil.
Seeds and Nuts: Walnuts, hazelnuts, almonds, Macadamia nuts, sunflower seeds, cashews, pumpkin seeds, etc.
Fruits: Bananas, apples, pears, oranges, grapes, strawberries, figs, peaches, melons, etc.
Vegetables: Cucumbers, broccoli, cauliflower, kale, spinach, tomatoes, onions, carrots, Brussels sprouts, etc.
Tubers: Sweet potatoes, yams, potatoes, turnips, etc.
Legumes: Peas, lentils, beans, chickpeas, beans, etc.
Whole Grains: Brown rice, whole oats, buckwheat, whole wheat, corn, barley, rye, whole grain pasta, and bread.
Seafood and Fish: Sardines, tuna, salmon, trout, mackerel, oysters, crab, clams, shrimp, mussels, etc.
Poultry: Duck, turkey, chicken, etc.
Eggs: Duck, chicken, turkey, quail, and more.
Dairy: Yogurt, Greek yogurt, cheese, etc.
Spices and Herbs: Sage, basil, rosemary, garlic, mint, nutmeg, cinnamon, pepper, etc.
Drink: Water, and lots of it. Coffee and tea, but stay away from sugar-laden beverages and fruit juices. This diet also includes 1 glass of red wine a day.
How Do I Start?
Pass on the butter: Try canola or olive oil, and use it in cooking. Dip bread in flavored olive oil, or try tahini as a spread or dip.
Eat nuts: Always have on hand for a quick snack. Choose natural peanut butter over the processed with fat kind. Try tahini, made out of sesame seeds, and use as a spread or dip.
Switch to whole grains and eat your fruits and vegetables: Eat those plant foods in the majority of your meals. Switch to whole-grain cereals and bread, and eat more whole-grain pasta and rice.
Eat more fish: Try and eat fish one or two times a week. Eat the fresh or water-packed fish. Grilled fish is good, fried fish is to be avoided.
Low-fat dairy: Switch to lower fat dairy products, ice cream, and cheese. Drink skim milk instead of high-fat milk, low-fat cheese, and fat-free yogurt.
Eat less red meat: Substitute poultry and fish, it’s that easy. Lean meat is okay if you have to have it, but keep portions small. Stay away from high-fat meats such as bacon and sausage.
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