Health

Mediterranean Diet: A Diet For Your Healthy Heart

Jan 3 2020 By Asbin Ghimire

The Mediterranean diet is based on the typical food in countries such as Italy and Greece, which were eaten in 1960. Researchers have observed that these people are incredibly healthy compared to Americans and have a low risk of many diseases in their lifestyle.

Several studies now show that the Mediterranean diet is prone to a loss of weight and avoid a heart attack, stroke, type 2 diabetes, and untimely death. There is no perfect way to follow the Mediterranean diet because there’s a lot of Mediterranean countries around and people in different area eat different food.

Importance Of Mediterranean Diet

Mediterranean Diet

The Mediterranean diet is one of the balanced food strategies advocated for Americans in the area of health promotion and avoiding chronic illness.

Furthermore, the World Health Organization acknowledges it as a healthy and sustainable dietary pattern. According to research, the Mediterranean diet has been associated with reduced cardiovascular risk factors.

What are the Main Components of the Mediterranean Diet?

  • Daily vegetable, fruit consumption, whole grains, and healthy fat consumption.
  • Meat, poultry, beans, and eggs are consumed weekly
  • Moderate Consumptions of the dairy products
  • Red meat consumption in the limit

Additionally, the sharing of food with family and friends, a glass of red wine, and being physically active are another essential element of the Mediterranean diet.

Below here are some of the reasons why you should love the Mediterranean Diet: 

Forget About Calorie Count In The Mediterranean Diet

Mediterranean Diet

This meal plan doesn’t include a calculator. You exchange bad fats for healthy ones rather than adding numbers. Instead of butter, go for olive oil. Instead of red meat, consider fish or poultry. Eat fresh fruit and savor delicious desserts.

Eat your veggies and beans packed with flavor. Nuts are fine; keep a couple of them a day. Bread and wine are available, although in limited quantities.

The Best Thing In Mediterranean Diet is The Menu Is Huge

It’s not only Italian and Greek food. Search for Spanish, Turkish, Moroccan, and other recipes. Choose simple foods: light in the red meat and all-fat dairy, plenty of fresh fruits and veggies, olive oil, and whole grains.

Notably, the Moroccan recipe suits the balanced profile of the Mediterranean with chickpeas, okra, and spices.

Experience Delicious Species

Bay leaves, cilantro, rosemary, garlic, cinnamon add so much flavor that you don’t have to touch the Salt Shaker. Some of them also have health benefits. For example, coriander and rosemary have antioxidants and nutrients which combat diseases.

Mediterranean Diet is Easy To Make

Greek food is often quick, easy to put together on the mezzes. You might place plates of cheese, olives, and nuts for your served-it-cold casual meal.

Also, check the Basil Quinoa with Red Bell Pepper and the Eight Layered Greek Dip for these recipes. The two have cardiac ingredients such as olive oil, beans, whole grains, and spices.

No Restriction For Consuming Wine

Mediterranean Diet

In many Mediterranean countries, a glass of wine with food is popular. Additionally, the dining is often leisurely and social. Several studies suggest that wine can be beneficial for the heart. Notably, one glass a day for women and two for men can be a good practice when you are in a Mediterranean diet.

Mediterranean Diet Won’t Leave You Hungry

You will have the opportunity to eat delicious foods like roasted sweet potatoes, hummus, and even the Lima bean spread. Hunger is no concern when you can have nuts, olives, or bits of low-fat cheese when you’re craving. Infact, you eat them slowly so you can feel full for a more extended period.

Helps You In The Weight Loss

If you are eating nuts, cheese, and oils, you should find it a miracle to lose a few pounds. Nevertheless, these Mediterranean elements and slower food intake can make you feel relaxed and full for a more extended period.

With this, you can stick to a diet. However, regular workouts are also an essential element of lifestyle that can help you to lose weight.

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