The Mediterranean Diet is based on a simple equation – lots of fruits, vegetables, cereals, legumes, nuts and olive oil are eaten, with little or no meat or dairy products. The Mediterranean Diet is basically a diet based on the food habits of the countries surrounding the Mediterranean Sea. It drew its inspiration from the eating patterns of the ancient lands around the Mediterranean Sea when initially formulated in the early 1960s. Since then, the diet has been refined and modified in order to be as healthy and economical as possible.
Although the Mediterranean Diet is a very healthy diet, does it have any effects on our health, especially on cardiovascular health? The Mediterranean Diet has been shown to reduce the risk of several types of heart diseases, including heart failure, blood clots, and stroke. However, there are still conflicting studies about whether the Mediterranean diet lowers the risk of heart disease, especially when other factors, such as stress, are taken into account.
Many doctors believe that the Mediterranean Diet is a healthy diet, because it is rich in fruits, vegetables, whole grains, roots, nuts, and seeds. These foods have low levels of saturated fat, sodium, cholesterol, and phytosterols, making them healthier than most other forms of dietitians recommend. In fact, many experts agree that the Mediterranean Diet is one of the most healthy dietary choices you can make, especially if you eat it in conjunction with regular physical activity. Many mediterranean dietitians also believe that a healthy diet is good for the mind as well as the body.
Fruits, vegetables, legumes, nuts, and whole grains are all foods that are high in antioxidants. Antioxidants help remove free radicals, which may contribute to cancer formation, atherosclerosis, aging, and dementia. Most of these foods are rich in Vitamins A, C, E, potassium, iron, calcium, and beta carotene. The main vegetables, fruits, legumes, nuts, and whole grains that are contained in the mediterranean diet include beans, cabbage, cauliflower, tomatoes, potatoes, carrots, onions, peppers, peas, mushrooms, spinach, beans, mushrooms, cucumber, eggplant, green beans, parsley, and artichoke.
Some foods from the Mediterranean diet that are good for you include olive oil (used in cooking), red wine, garlic, fish, poultry, red meat, dairy products, and nuts. You should be adding these foods gradually to your diet, at a rate of two or three servings a day. The key is to enjoy the foods and drink in moderation.
While eating a Mediterranean diet may sound like a complicated plan, the truth is that you will find that the varieties are endless, and you can eat as much as you want. There is no need to buy expensive specialty ingredients or cook special dishes. For example, you can eat lots of fruits and vegetables, plenty of whole grains, and little meat or pasta. You will also find that there are no major restrictions on portion sizes, and you can create eating plans that fit into your daily routine.
Many of the legumes, vegetables, and fruits that are found in the mediterranean diet can be added to your diet without adding too many calories. For example, whole-wheat pasta, rice, and beans are rich in fiber, and can be eaten without feeling full. Nuts, yogurt, and cheese are also low in calories, but high in protein.
The moderate amounts of protein and carbohydrates included in the mediterranean diet may not be enough for most people, especially those who need more calories to lose weight. That is why most experts recommend eating several small meals a day instead. This way, your stomach always knows what to expect, and you are less likely to snack between meals. You can use this strategy to help you to lose weight.