What is the Mediterranean diet?
Mediterranean diet is the whole new diet inspired by the dietary patterns of the people in Spain, southern Italy and Greece (the Mediterranean region) mainly during the year 1940s and 50s. That is how it got the name. This diet includes high proportions of olive oil, fruits, vegetables, cereals and legumes.
All these food items are said to be healthy for the heart and body. In this diet there is moderate proportion of dairy products like cheese and yogurt also and high intake of fish and poultry which are lean sources of protein and also contain unsaturated fat.
Benefits of the Mediterranean diet
Now that we understand what this diet consists of let us check out what benefits it has for us. There are some evidence found that this diet lowers the risk of heart diseases because of the low cholesterol intake. That is why It is suggested to many of the heart patients by the doctor.
Some tentative evidence is found saying that following this diet regularly lowers down the risk of cancer, Alzheimer’s disease, Parkinson’s disease and diabetes. Women who supplement olive oil and mixed nuts in their diet have a very low risk of getting breast cancer.
How to follow this diet
Oily oil –
Include healthy oils in your diet like extra-virgin olive oil, canola, and walnut oil. While you go grocery shopping make sure when you’re buying an oil you should check for the ingredients and pick the oils which consists of mono-saturated fats and essential omega-3 fatty acids.
Chicken or Fish-
Cut out all the red meat and replace it to lean meats and fish. These will reduce your intake of saturated fat. These include high levels of proteins. Some of the seafood and meat that are high in omega-3 fatty acids are tuna, salmon, chicken breast, flank steak, lean steak, and top loin.
You will get your maximum vitamins and antioxidants from vegetables. Take 3 to 8 servings of vegetables. Make salads with vegetables and cheddar cheese. You could also make a soup of vegetables.
Get yourself some whole grain bread because along with all the proteins, omega acids and monounsaturated fats, your body also requires good amount of fiber. Fibers are good in burning excess fat in your body. It’s important that you shouldn’t have too much fiber, because too much of anything is not good for your health. A bowl of oatmeal for breakfast or have whole-wheat pasta.
Instead of having processed snacks like chips, cold drinks that do no good just make you gain unhealthy fat. It is suggested in this diet have a handful of almonds, walnuts and sunflower seeds.
Substitute ice cream with fruits because fruits are rich in vitamin C, fiber and antioxidants. They are sweet satisfying your sweet tooth. After your protein dinner what you can do is cut all your favorite fruits in a bowl and mix some flavored yogurt and make a smoothie out of fruits and yogurts, it will be healthy as well as tasty.
Just a few changes like these in your diet will make a really huge difference in your life.
The Mediterranean diet will completely improve your health, heart and body, making you feel good and looking good.