The Mediterranean diet is good for your heart.
Are you looking for a heart-healthy diet? The Mediterranean diet could be a good fit for you.
Why is the Mediterranean diet so popular?
The Mediterranean diet sparked interest in the 1950s when it was discovered that heart disease was not as prevalent in Mediterranean countries as it was in the United States. Numerous studies since then have proved that the Mediterranean diet aids in the prevention of heart disease and stroke.
What is the Mediterranean diet, and how does it differ from other diets?
The Mediterranean diet is a manner of eating that is influenced by the traditional cuisines of Greece, Italy, and other Mediterranean countries.
The diet’s foundation is made up of plant-based foods such whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices. The main source of additional fat is olive oil.
Moderate amounts of fish, seafood, dairy, and chicken are allowed. Red meat and sweets are only consumed on rare occasions.
Instead of unhealthy fats, choose good fats.
In the Mediterranean diet, olive oil is the principal source of added fat. Monounsaturated fats, such as those found in olive oil, help to lower total cholesterol and LDL (or “bad”) cholesterol levels. Monounsaturated fat can also be found in nuts and seeds.
Omega-3 fatty acids are abundant in fatty fish such as mackerel, herring, sardines, albacore tuna, and salmon. These polyunsaturated fats assist the body combat inflammation.
Omega-3 fatty acids also aid in the reduction of triglycerides, the prevention of blood clotting, and the prevention of stroke and heart failure.
What about a glass of wine?
Wine is frequently linked to the Mediterranean diet. It is permissible to include it, but only in moderation. While alcohol may lower the risk of heart disease, it also poses a number of additional health hazards.
The way of the Mediterranean
Do you want to try the Mediterranean diet? Start with these pointers:
- Vegetables, legumes, and whole grains should be the foundation of your meals.
- At least twice a week, eat fish.
- When cooking cuisine, use olive oil instead of butter.
- For dessert, serve fresh fruit.
Being physically active and sharing meals with loved ones are all part of the Mediterranean lifestyle. Enjoy the advantages!