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the Mediterranean diet




The Mediterranean diet can be defined as a diet derived from foods eaten in countries that border the Mediterranean Sea, such as: Greece, France, Spain, and southern Italy, and this diet varies according to the country and region, but in general, it expresses a diet rich in vegetables, fruits, fish, legumes, nuts, beans, grains, and unsaturated fats, such as: olive oil, and includes a low or low amount of meat and dairy products.


Mediterranean diet benefits

Studies have shown that the Mediterranean diet or diet reduces the risk of heart disease, as it is a system associated with a low level of “bad” LDL cholesterol, which increases the probability of material deposits in the arteries;

Where a meta-analysis of more than 1.5 million healthy adults showed that a Mediterranean diet was associated with a lower death rate from cardiovascular disease, and a lower death rate in general, and that this diet could help reduce the incidence of cancer and Parkinson's disease, and Alzheimer's, and may reduce the risk of breast cancer for women who follow this diet with extra-virgin olive oil, and mixed nuts.

Mediterranean diet food advice

Among the things that can be followed through the Mediterranean diet are the following:

  • Eat vegetables, fruits, and whole grains, mainly in meals, and prepare them in a simple way, such as: roasting vegetables in the oven, using olive oil to fry them instead of butter when you want to fry, and eating whole grains, such as: brown rice, quinoa, and millet.
  • Use unsaturated fats instead of saturated fats, such as: using olive oil, canola oil, and limiting your intake of saturated fats, such as: butter, margarine, and coconut oil, and eating low-fat dairy products.
  • Eat fresh and healthy snacks, such as: nuts, they are a snack, and a natural source rich in unsaturated fats, and a small handful of walnuts, almonds, cashews, or pistachios can be eaten, and natural peanut butter can be placed on a slice of wholemeal bread, and eat it.
  • Eat plant foods, poultry, and fish during the week to get most of the protein your body needs; Where lentils, beans, or chickpeas can be combined with whole grains and vegetables, and fish can be grilled once or twice a week, such as: salmon, trout, and tuna, and eat poultry instead of red meat, and avoid eating sausages and other fat-rich meats.
  • Limit the intake of sweets, reduce soft drinks, sweetened cereals, eat sweets once or twice a week, and eat a piece of fresh or dried fruit instead if you want to eat it.
  • Make sure to exercise to enhance the benefit of the diet; Where you should do moderate exercise five days a week, for at least thirty minutes a day, and these exercises: walking, swimming, and cycling.

 

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