If you want to change your eating habits, then take advantage of a Mediterranean diet. Don't miss out on reading this article. Here you will discover the foundation of this diet.
Have you heard about the many benefits of a Mediterranean diet?
Without a doubt, this cultural heritage passes on healthy eating habits that are beneficial for all of us. Plus, this cuisine is famous in countries all over the world and has taken first place for the healthiest overall diet in the world.
If you’re determined to change your eating habits, then keep reading and find out about the basics of the Mediterranean diet.
Several studies have highlighted the potential benefits of a Mediterranean diet.
The Mediterranean diet has become one of the most famous diets in the world. This is especially due to its broad health benefits.
Below, you can take a look at the main benefits:
A study conducted by Harvard T.H. Chan School of Public Health concluded that women who that are on a Mediterranean diet have a 25 % less chance of cardiovascular risk for 12 years.
These habits are associated with a lower level of “bad” cholesterol (LDL).
According to data obtained from an investigation conducted by the Harvard School of Public Health and the University of Athens Medical School, these eating habits have been associated with greater longevity.
A 2015 survey indicates that people who follow a Mediterranean diet show an improvement in their cognitive functions.
Other research found that good eating habits could slow down some of the changes that take place in the brain during the early development of Alzheimer’s Disease.
In 2017, researchers found evidence that shows that the high adherence in this diet may decrease the chance of cancer, specifically colo-rectal cancer.
Also, they noted a slight decrease in the incidence of breast cancer.
The first step to starting a Mediterranean diet is knowing its foundation, i.e. the foods that make up this diet and make it one of the healthiest diets in the world.
See what they are below:
Olive oil makes the Meditteranean diet rich in vitamin E, monounsaturated fatty acids and antioxidants. It’s used to flavor salads, for frying, for spreading on toast and anything that might need some type of fat such as a dressing or to be used to cook with!
If you start a Mediterranean diet, don’t use butter and use olive oil instead.
Read: Protect Your Respiratory System with this Oregano and Olive Oil Remedy
Vegetables, fruits, legumes, and nuts are consumed on a daily basis and they are packed with minerals, vitamins, fiber, and antioxidants. In fact, according to the Mediterranean diet food pyramid, each main course should have:
It’s recommended that one or two servings of grains, whole grains, preferably in the form of rice, pasta, bread, couscous or other varieties should be added to every meal.
The carbohydrates that come from these foods provide the energy that’s needed to go through the day.
Buying seasonal foods is good for your health and your pocket.
Buying and consuming seasonal, local food allows you to take advantage of its nutrients, taste, and aroma. Choose less processed foods and resort to seasonal foods. It’s a healthy measure that’s also environmentally friendly.
Due to the health problems that come from animal fat, it’s advisable to consume processed and red meats moderately. The Mediterranean diet is low saturated fats.
Daily consumption of yogurts and cheeses are part of the Mediterranean diet. They’re a source of essential minerals, such as calcium and phosphorus, vitamins, and proteins with a high biological value.
Reduce your consumption of red meat and increases your intake of fish and eggs.
In order to start your Mediterranean diet, it’s important that you reduce your intake of red meat and instead eat fish because it’s a source of omega-3 fatty acids. Also make sure to eat eggs, because they’re a great source of protein.
This doesn’t mean you should completely get rid of pastries in your diet. However, remember that you should eat them very moderately. In fact, it’s recommended to have less than two servings per week.
Check out this article, too: The Benefits of Freezing Fresh Herbs with Olive Oil
Water is a fundamental pillar of the Mediterranean diet and should be your beverage of preference. Wine is also part of this diet, but is only healthy when it’s consumed in moderation.
A good diet is not the only thing that you should do in order to be healthy. Don’t forget to do exercise on a regular and daily basis in order to benefit from this healthy diet.
As you can see, starting your Mediterranean diet involves a series of changes in your habits. Consult your doctor if you have any questions about this diet. He or she will guide you through the entire process and will be able to help you create a menu based on your energy and nutritional needs.
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