THE MEDITERRANEAN DIET
Everyone praises the Mediterranean diet. But why?
Simply put: You can gain significant health benefits.
The Mediterranean diet refers to the diet of peoples living around the Mediterranean, where olive trees are thriving. It is a healthy way of eating, inspired by the eating habits of the Greeks, Italians and Spanish and the countries on the coast of the Middle East, that borders the Mediterranean Sea.
The Mediterranean diet essentially emphasizes the consumption of legumes, olive oil, cereals and seeds, fruits and vegetables, moderate consumption of white meat and fish. rare consumption of red meat, as well as moderate consumption of red wine.
People living in the Mediterranean have a longer life expectancy and fewer cardiovascular problems than those living in Western societies. Scientists have concluded that it may be the result of the beneficial properties of olive oil, which is rich in monounsaturated fats and the fiber in fruits and vegetables.
The consumption of olive oil has been associated with a decrease in cardiovascular diseases and with an anti-inflammatory and anti-hypertensive effect and reduction of LDL cholesterol.
Health Benefits
Additionally, the moderate consumption of wine, which is an anti-oxidant rich in flavonoids, helps reduce cardiovascular risk. The Journal of American Medical Association (JAMA) described that patients who followed the Mediterranean diet and a healthy lifestyle with exercise, had a 50% reduction in cardiovascular deaths.
The Mediterranean diet protects against the development of diabetes. Also, this diet has been associated with an 8.4 lb more weight loss than following a low-fat diet.
People who follow the Mediterranean diet have a lower risk of developing Parkinson's and Alzheimer's disease.
Eating right is important not only for weight loss, but also for the adoption of a healthy diet for us and our families.
How we do it? Here are some useful tips:
We use olive oil in cooking and add it raw to our salads.
We eat fruits and vegetables every day.
We prefer fresh fish and avoid salted or fried fish.
A glass of red wine for women and up to 2 glasses for men, protect our cardiovascular system.
We consume low fat dairy products (milk, cheese and yogurt) and a small amount of red meat once or twice a week.
We prefer complex carbohydrates, such as cereals, whole grain bread, fruits and vegetables, because they control and regulate our after-a-meal sugar levels.
We choose whole grain pasta.
We eat lean meats and choose a meat that has no skin, such as chicken.
Fruits, vegetables, fish, good fats and carbohydrates help maintain weight, benefit brain function, improve heart health and give us more years of life.
Perhaps it is time that we change our eating habits.
What do you think?