The Mediterranean diet is a diet that came from people who live around the Mediterranean Sea and their lifestyle. This diet focuses on disease prevention, particularly in cardiovascular disease secondary prevention.
The Mediterranean Diet focuses on eating healthy fats, fresh vegetable and fruits, nuts and the whole grains. This food contains essential omega-3, which are found in sources like fish, olive oil, and avocado. It even comes with its own version of the Food Pyramid to help dieters balance their meals.
The most important aspect of this “diet,” is that it’s a model for how to eat healthy for the whole life. The cornerstone of any healthy diet is foods rich in essential fats and nutrients. This diet does not need some special food and all items can be bought in your store.
How to properly follow diet and get the best result?
1. Have a fish meal at least twice a week
The main thing in the Mediterranean diet is to replace meat with fish. Plan at least two fish-based meals a week (baked or steamed). Omega 3 fats in fish are vital for heart health. They have been linked with protection against depression and help to keep cell membranes fluid. Oily fish ( trout, mackerel, and salmon ) are the richest in omega 3 fats. Frozen and tinned fish are all equally as good. Two servings per week, to prevent heart attacks and sudden death.
2. Instead of chips and other snacks choose nuts
Mediterranean diet tells to use nuts over other snacks which help to lower abdominal obesity and improves blood glucose control. Also, it will keep the lower risk of heart disease and diabetes. Choose plain unsalted mixed nuts and eat a piece of fruit for go to snacking. One handful of nuts a day will provide around 200 calories. For the best result, do not use roasted, heavily salted and candied nuts.
3. Replace the fat that you use with olive oil
Olive oil has the most concentrated number of protective compounds. Olives are a large part of the Mediterranean diet, but they are high in fat and we should only take 6-7 on a day basis. Also each day you should take 2 tablespoons of olive oil. You can try avocado oil or macadamia nut, both of which also are high in oleic acid, for variety. Olive oil is rich in monounsaturated fats and has anti-inflammatory compounds that contribute to healthy blood vessels. You should use olive oil instead of margarine on bread, too.
This diet can also help in many in many health issues. It reduces the risk of cardiovascular disease. Also, it minimizes the chance to have raised blood cholesterol, high blood pressure, or type 2 diabetes that leads to vascular and cardiac diseases and other health problems. It reduces a cognitive disorders risk of Alzheimer’s disease. It may also play a role in helping people with chronic pulmonary diseases like asthma.