What is the Mediterranean diet and is it useful ?
You want a system that protects against heart disease, certain cancers , Alzheimer's disease and other serious illnesses ? These claims have been made about the Mediterranean diet. It is one of the best diets that you can follow. Some people say that it's more a lifestyle of a diet specifically defined.
According to Wikipedia, the Mediterranean diet is inspired by the traditional dietary patterns of Portugal, Spain, southern Italy, southern France and Greece . The diet consists of plant foods , fruits, olive oil , dairy products, fish and poultry, and moderate amounts of wine. 25 % to 35 % of the calories may be in the form of fat . Saturated fat is 8% of calories or less.
The Mediterranean diet includes the following ...
- Very low consumption of red meat
- Olive oil is used for cooking instead of butter
- Legumes , including soybeans , beans , peas are common
- The fish is often consumed
- Fruits and vegetables are often eaten
- Very low consumption of refined sugars and sweets
- Moderate consumption of dairy products (mostly cheese and yogurt)
The Mediterranean diet has been unveiled for the first time in 1945, but became popular in the 1990. It has been the subject of numerous studies , including the country of study in September , which continues for more than 50 years. This study revealed a much higher incidence of cardiovascular disease in the United States and northern Europe than in the Mediterranean region in southern Europe. Common system in this area was the Mediterranean diet.
The Lyon Diet Heart Study , conducted in the 1990 , the dramatic results reported for the group of participants who follow a similar scheme to the Mediterranean diet . Mortality was reduced by 70 % based on their results . Interestingly , the study reported no change in the levels of two control groups or group who followed the Mediterranean diet cholesterol . This scheme is often cited by those who believe that cholesterol does not cause heart disease.
Why the Mediterranean diet is helpful to prevent heart disease?
One answer may be that these foods contain high amounts of omega 3 fatty acids and lower amounts of omega 6 fatty acids. The recommended our consumption of omega 6 omega 3 ratio is about 4-1. Or even closer to 1-1 if you can. It is estimated that the average American diet has a relationship of about 15 to 1 or more. The ratio of the typical Mediterranean diet is about 4-1 ( omega 6 and omega 3).
Need Omega 3 and Omega 6 to be consumed in our diet because our body does not occur. Most of us already consume too much omega 6 . Because there is so much more to get it, we should try to minimize foods with omega-6 , including grape seed oil , corn oil , walnuts and walnut oil , the cottonseed oil , soybean oil , vegetable oil , sunflower . You may think you do not eat any of these oils. In fact, it is in the form of processed foods and fast food.
Reduce the consumption of fast food and processed foods will help reduce the consumption of omega 6 . Use of olive oil instead of vegetable oils such as corn oil also contributes . Eat more fish or take supplements to increase their intake of omega -3 fatty acids. Other sources of omega- 3 are flaxseed , nuts , green leafy vegetables and soybeans.
A simple to use Mediterranean diet plan to reduce the risk of heart disease
Eat more fish , fruits and vegetables. It's pretty simple . Easier said than done , I know. Eat less processed foods . Whole grains instead of white bread. Red wine is good, even a glass or two a day . Eggs and even a little red meat is fine sometimes, but not often.
I think a lot of what makes the healthy Mediterranean diet is compatible with most common tips on heart health. Eat more natural whole foods and stay away from processed foods and fast food . I hope this short article gives you a better idea of what this diet is all about and how it can help you .