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The Mediterranean diet is ideal for the heart

Do you like fish, fresh fruit and vegetables? If so, the Mediterranean diet is the right one for your heart and blood vessels. In order to avoid protein and calcium, treat yourself to a bit of quality meat and a piece of hard cheese at times.

The Mediterranean diet is rich in fruits and vegetables, various seeds and whole cereal grains, fish and seafood, nuts, legumes and olive oil. From a long list of the benefits of this diet, let us say at least four:
It contains a lot of healthy fats, especially omega-3 fatty acids.
Thanks to them, the food is tasty and satiated. In addition, these fats do not raise cholesterol levels in the blood unpleasantly, unlike saturated fats. Healthy fats can be found in fish, nuts and olive oil - pillars of Mediterranean cuisine.
It seeks to reduce the consumption of slaughter meat, sausages and fatty dairy products from industrially processed meat and milk.
It does not forbid alcohol. A glass of red wine is even recommended daily.
Keeping it is easy. The diet of people from the countries around the Mediterranean offers varied tastes and eating options and applies to all major food groups.

A kitchen that tastes good

A one-course meal in a Mediterranean diet can look like this:
vegetable or bean soup, or a combination of these in the form of a Minestrone soup,
whole grain bread or bread pan,
grilled or stewed seafood,
boiled seasonal vegetables as a supplement,
salad of fresh vegetables with lemon juice dressing and olive oil,
fruit with yogurt as a dessert.

Take advantage of all the benefits

Scientists have found that people who are following the Mediterranean diet are at a lower risk:
cancer and death from cancer,
heart disease (heart attack and others),
healing of the arteries,
high blood pressure,
Parkinson's disease,
Alzheimer's dementia.

However, with long-term consumption of Mediterranean diet, you should consider the following:
Observe calcium intake.
The Mediterranean diet does not include many milk and dairy products, except some cheeses and yogurt. Therefore pay attention to calcium intake. Its good sources are hard cheeses up to 30% fat, sardines with small bones, legumes or broccoli.
Save wine. Red wine is a recommended part of the Mediterranean diet, but that does not mean you can overdo it. Do not drink more than one glass a day. Be aware that some studies associate drinking alcohol with breast, esophagus, oral cavity, or liver cancer.
Enhance your cooking. To really take advantage of the Mediterranean cuisine, it is good to brush off cookery and learn how to cook differently - with new raw materials and modern practices. Try to sign up for a course.

Source: Heart in

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