Mediterranean Diet And Benefits For Your Health

What is a Mediterranean diet?

A Mediterranean diet incorporates the traditional living habits of people from countries bordering the Mediterranean Sea, including France, Italy, Spain, Greece and Croatia. The Mediterranean diet varies by country and region, but in general, it’s high in vegetables, fruits, legumes, nuts, beans, fish and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods

Benefits of introducing a Mediterranean diet

If you are looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with lower level of oxidized low-density lipoprotein cholesterol - the bad LDL one that is more likely to build up deposits in your arteries.

In fact, a meta – analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular disease mortality as well as overall mortality. It is also associated with a reduced incidence of cancer and Parkinson’s and Alzheimer’s diseases. Women who eat a Mediterranean diet supplemented with extra – virgin olive oil and mixed nuts may reduce the risk of breast cancer.

Key components of the Mediterranean diet

The Mediterranean diet emphasizes:

- Eating primarily plant – based foods

- Replacing butter with healthy fats such as olive oil and canola oil

- Using herbs and spices instead of salt

- Limiting red meat to not more than a few times a month

- Eating poultry and fish at least twice a week

- Enjoying meals with family and friends

- Drinking red wine in moderation

- Getting plenty of exercise

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