Mediterranean Diet For Healthy Body
The Mediterranean diet is heart healthy eating plan combining elements of Mediterranean style cooking. The benefits of the Mediterranean diet are far reaching and the mediterranean style food is delicious and feels less like a diet than many of the health food choices available. If you have not heard already , the latest research shows that a diet based on Mediterranean style cooking can reduce the risk of heart diseases, stroke and heat attack by as much as thirty percent.
After conducting a study that lasted five years, researchers found that a diet consisting of foods such as olive oil , nuts, produce and fish was significantly more effective in reducing the risk of chronic conditions like stroke and heart diease that a low fat diet. Reasearcher believe that the combination of nutrient rich compounds and healthy fats found in Mediterranean style food is what accounts for the benefits to cardiovascular health that they found in the study.
Mediteranean Diet is much more than a diet. It is lifestyle derived from vigorous and diverse culinary traditions. A way of living based on a regime that promotes lower mortality rates, lower cancer rates , decreased rates of cardiovascular disease, obesity and other chronic diseases. As a result, leading to a more holistic fulfillment of life. Mediterranean diet was created in 1994, it has proved to be beneficial due to huge amount of healthy foods this diet provides.
List Of Healthy Foods Used In Mediterranean Diet
Vegetables: The most nutrient dense foods available , vegetables are the richest source of antioxidant, vitamins and minerals and contain healthful oils.
Olives: Olives are an amazing fruit high in antioxidants , which helps to lower inflammation in the cardiovascular system.
Olive Oil: The Omega-9s in olive oil promote cellular and cardiovascular health, and have anti-inflammatory effects in the cardiovascular system.
Tomatoes: Lycopene gives tomatoes their red color and is also a potent antioxidant for the cardiovascular system. Lycopene conctent increases when cooked .
Whole Grains: Fiber rich whole grains support digestive health and help with the maintenance of blood sugar and healthy cholesterol.
Fish: Fatty fish is a rich source of protein and Omega-3 fatty acids, and low in saturated fat. Omega-3s have been shown to lower the risk of heart dieases.
Red Wine: This delicious drink contains antioxidants, including heart healthy resveratrol that promote cardiovascular health. Always drink wine in moderation.
Key Components Of The Mediterranean Diet
The mediterranean diet emphasizes:
Getting plenty of exercise.
Eating primarily plant based foods, such as fruits and vegetables, whole grains, legumes and nuts.
Replacing butter with healthy fats such as olive and canola oil.
Using herbs and spices instead of salt to flavor foods.
Limiting red meat to no more than a few times a month.
Eating fish and poultry at least twice a week
Drinking red wine in moderation or other beverages high in antioxidants particularly resveratrol.