The Mediterranean diet is a healthy way of eating.Here’s a way to adopt the Mediterranean diet:
If you’re looking to take care of your heart health, the Mediterranean diet is just the right thing for you. The diet incorporates the healthy way of eating style of the countries bordering the Mediterranean Sea and it’s also a delicious way of eating with a wide range of flavors and perhaps a glass of red wine.
Benefits of the Mediterranean diet
Recent research has shown that the diet reduces the risk of heart affections. An analysis of more than 1.5 million healthy persons attests that this diet reduces the frequency of heart disease, cancer and cancer mortality, Parkinson’s and Alzheimer’s diseases. Considering these, almost all big scientific agencies support healthy adults to adapt their eating style in order to prevent chronic diseases.
In some research studies alcohol (consumed with moderation) has been affiliated with a reduced risk of heart disease. However, some doctors oppose to encourage alcohol consumption for its bad health consequences when it is excessively drunk.
The Mediterranean diet contains:
- No more than 150 millilitres of wine daily for women and men over 65 years old
- No more than 300 millilitres of wine daily for men under 65 years old
If you don’t respect the recipe, you may increase the risk of health problems. If you’re not capable of limiting your alcohol intake or if you have a liver or heart disease, you must avoid drinking alcohol.
Fruits, vegetables, nuts and grains
The Mediterranean diet traditionally contains lots of fruits, vegetables, rice and pasta and is assigned with small levels of oxidized low-density lipoprotein cholesterol (the harmful cholesterol).
Another element of the Mediterranean diet is nuts. They are high in fat, but most of the fat isn’t saturated. The indicated quantity of nuts per day is no more than a handful, because nuts are high in calories.
In the Mediterranean seashore region, grains are usually whole grains which contain very little deleterious fats. Bread is a prime part of that diet, and it’s eaten dipped in olive oil or plain.
Key elements of the diet
- Lots of exercises -Eating fruits, vegetables, nuts, whole grains, legumes
- Displacing butter with olive oil and canola oil
- Eating twice a week fish and poultry
- Limiting red meat to a few times a month
- Drinking red wine (optional)
Putting it all together
Most of the people who tried the Mediterranean diet say that they’ll never change their eating style again. Here you have some advice to help you get started:
- Eat nuts. Always keep close: walnuts, cashews and pistachios for a quick snack. Choose natural peanut butter instead of the one with hydrogenated fat added.
- Out with the old and in with the new. Pass on the butter and try olive or canola oil like a healthy alternate. Replace salt with herbs and spices to make food tasty and full in health-promoting substances. Substitute fish and poultry for red meat but make sure it’s in small portions.
- Go fish. Fresh tuna, salmon, trout, mackerel and herring are healthy option. Keep away fried fish and choose grilled fish instead
- Pick low-fat dairy. Limit higher fat dairy products such as milk, cheese and ice cream. Choose skim milk, fat-free yogurt and low-fat cheese.
- Give a toast to healthy eating. If you don’t have any liver or heart problems you can have a glass of wine at dinner. You don’t need to start drinking if you don’t usually drink at all. You can choose purple grape juice instead of wine.