Example of Mediterranean Diet

 

Example of Mediterranean Diet

Why the Mediterranean diet?

Interest in the diet began in the 1950s when it was noted that heart disease was not as common in Mediterranean countries as it was in the U.S. Since then, numerous studies have confirmed that the Mediterranean diet helps prevent heart disease and stroke.

What is the Mediterranean diet?

The Mediterranean diet is a way of eating that's based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea.

Plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, are the foundation of the diet. Olive oil is the main source of added fat.

Fish, seafood, dairy and poultry are included in moderation. Red meat and sweets are eaten only occasionally.

Healthy fats instead of unhealthy ones

Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which lowers total cholesterol and low-density lipoprotein (or "bad") cholesterol levels. Nuts and seeds also contain monounsaturated fat.

Fatty fish, such as mackerel, herring, sardines, albacore tuna and salmon, are rich in omega-3 fatty acids. These polyunsaturated fats help fight inflammation in the body.

Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and lower the risk of stroke and heart failure.

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Eating Well Mediterranean Diet

 

Eating Well Mediterranean Diet

Let me start by saying I am not on a "diet." I eat what I want, when I want it (shoutout to intuitive eating!). That said, the way that I eat aligns pretty closely with a Mediterranean eating pattern. The Mediterranean diet places an emphasis on ample produce, whole grains, healthy fats and a mix of plant and animal proteins. Oh, and it intentionally saves space for wine, since it clearly knows the way to my heart. The combo of nutrients, whole foods and flavors of the Mediterranean diet make it super easy to follow and one of the healthiest diets in the world. 

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