Mediterranean Diet Information

Mediterranean Diet Information
Mediterranean Diet Information

If you like good fish, good seed and good wine, so this diet can be a great way for you to reduce your risk of heart disease, while they learn basic components of healthy foods. Mediterranean diet mixes together elements of cooking and culture of the countries bordering the Mediterranean. There is no food lists or recipes to follow, only a few dietary guidelines that can start you on your way to better health

Cardiovascular Health Benefits
Eating a Mediterranean diet can improve your heart health. According to the Mayo Clinic, a 2007 study shows that men and women eat this diet lowered their chances of dying from heart disease and certain cancers. According to the American Heart Association (AHA), a Mediterranean diet very similar to the recommended diet for the average American. However, with its higher fat caloric content, it is not one hundred percent in accordance with the AHA-recommended daily intake of certain foods.

Olive Oil
With all the low-fat and fat-free items on grocery shelves, it’s hard to believe that any fat can be good for you. However, a limited amount of fat of mono and polyunsaturated varieties are important to a Mediterranean diet. Olive oil is a type of monounsaturated variety, and use it in the right amounts can lower cholesterol levels if you use them instead of trans fats. Keep an eye on “virgin” or “extra virgin” varieties, as these have the greatest nutritional benefit.

lean Protein
Omega-3 fatty acids are an important component of a Mediterranean diet. The main source of them when you boil las you would for a Greek or Sicilian family is from fish. You can also get these fats from eating nuts in moderation. Lean poultry and eggs are also good in controlled amounts. Most Mediterraneans eat these two foods between one and four times a week. Eat little red meat, saturated fats it contains are known contributors to heart disease. These fatty acids can also be found in full-fat dairy products and processed snacks.

Fruits and vegetables
Mediterranean diet can help to lower cholesterol through its vast amounts of fruits and vegetables. People living in the region often eat up to nine servings a day is not bad considering that only twenty-six percent of Americans eat the recommended five servings of fruits and vegetables every day, according to a study from the Medical University of South Carolina .

Whole Grains
starchy breads, cereals, pasta and is an important part of a Mediterranean diet. This goes against the low-carb craze of the past few years, but carb-heavy, whole-grain foods are also nutritious, filling, and good for you. Whole grains are a staple of the Mediterranean lifestyle, but butter and margarine is not

Wine
Good news for all oenophiles out there :. Wine is considered a heart-healthy part of the true Mediterranean diet. Doctors warn against over-consumption, of course, but a 2008 study by the University of California-Davis shows that a moderate amount of wine can reduce the risk of heart disease while the body with much needed antioxidants. Consuming no more than five grams per day if you’re a woman, ten grams a day if you’re a man under sixty. If you have a family history of alcohol problems and want to steer clear of wine, try a hundred percent pure purple grape juice.


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