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What Is
A Mediterranean Diet & How To Follow
it ?
Olive oil has been associated with lower blood pressure, a lower
risk for heart disease, and possible benefits for people with type 2 diabetes.
Foods are cooked with extra virgin
olive oil and enjoyed with small amounts of red wine. Instead of cooking with butter and spreading it on foods, use
olive oil or canola oil.
But unlike the saturated fats that we commonly eat (such as butter, margarine,
vegetable oil, trans fats) the primary fats of the Mediterranean Diet consist of mono unsaturated fats (found in
Olive Oil) which provide the health benefits for your heart.
The research shows that wine is better than beer or spirits at
protecting against heart disease, that olive oil can reduce the risk of bowel cancer and that garlic may lower
cholesterol levels.
Vegetables
The Mediterranean diet is one that is rich in vegetables, grains (rice, pasta), fish,
fruit and dried beans. The other important factor is to make the consumption of fruits and vegetables a daily
habit.
The vitamins, minerals, photochemical and fiber provided by the
diets large amounts of vegetables, fruits, grains and beans are believed to account for the inhabitants of the
Mediterranean countries lower incidence of cancer otherwise commonly found in the United States.
A comprehensive study by Sonia Anand of McMaster University has established that
vegetables, nuts, mono unsaturated fatty acids and overall healthy dietary patterns such as the Mediterranean diet
are best for reducing the risk of heart disease.
The Mediterranean diet emphasizes intake of fruits and vegetables, whole grains,
nuts, and legumes.
Substitute a changing array of fresh vegetables and legumes for
rice and potato side dishes.
Fruits
Typical fruits consumed in Med diet are : apples, pears, oranges, Mandarin, apricots,
peaches, grape, water-melons, melons, raspberries, strawberries, chestnuts, walnuts, nuts, almonds, pistachio
nuts.
People who follow the Mediterranean diet and consume generous servings of fruits and
vegetables each day have a lower incidence of certain diseases including cancer and cardiovascular
ailments.
The Mediterranean diet emphasizes intake of fruits and
vegetables, whole grains, nuts, and legumes.
Nuts
Nuts, legumes, and beans are consumed daily.
Most of the studies have focused on the Mediterranean diet, emphasizing the
consumption of high amounts of virgin / extra virgin olive oil (up to one liter per week) or nuts (up to 30
grams a day, or two handfuls), in comparison to a low-fat diet.
Foods like vegetables, nuts and mono saturated fatty acids are
very beneficial for the heart.
But if you eat a reasonable amount of calories and swap out candy bars for nuts, the
data says you will be healthier.
The Mediterranean diet shifts towards more plant-based
nutrition, as well as proteins from sources like beans and nuts rather than red meats.
Some of the desirable food items:
Bread, pasta, rice,
Vegetables: Spinach, Cauliflowers,
Carrots, Eggplants, Tomatoes, broccoli, capsicum, capers, garlic and onion
Fruit: Olives, Grape, Oranges, Lemons,
Apples, cherries, Strawberries, peaches, apricots
Legumes: beans, peas
Nuts: Walnuts, Almonds, Pistachio
nuts
Oil: olive
Honey
Milk and cheeses
White Meat (chicken, rabbit, turkey,
etc…) and
Fish (fish sword, sardines, tuna,
clears)
Eggs
Red meat (veal, lamb, etc…) (consume
less)
Walnuts contain polyphenols and other anti-oxidants and essential fatty acids.
Abundant vegetables, fiber-rich beans, fresh breads and healthy fats found in olives and nuts are the mainstay of
this region and essential to everyone’s good health and vitality.
The Mediterranean Diet is now recognized as one of the
healthiest diets in the world
By: Pradeep Mahajan
Last updated : Aug 5, 2010
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