If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating .However, a total diet and lifestyle approach continues to be one of the best prescriptions for a long, healthy life.
Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet remain tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.
Benefits of the Mediterranean diet:-
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. Further the study concluded that Mediterranean diet helps to lower total and LDL-cholesterol, increased HDL-cholesterol and reduced total cholesterol/HDL-cholesterol ratio. In fact, an analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson's and Alzheimer's diseases.
Mediterranean diet focus on fruits, vegetables, nuts and grains:-
The Mediterranean diet traditionally includes fruits, vegetables, grains, whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarine, which contains saturated or trans fats.
Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat, but most of the fat is healthy. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. For the best nutrition, avoid candied or honey-roasted and heavily salted nuts.
The Mediterranean diet scores big for heart health. Studies suggest it can make you less likely to get heart disease, lower your blood pressure and cholesterol, and may also help you avoid certain cancers and chronic diseases. Studies show it may be better for weight loss than a low-fat diet however if it is followed for at least 6 months.
Key components of the Mediterranean diet:;-
The Mediterranean diet emphasizes:-
1. Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts.
2. Replacing butter with healthy fats, such as olive oil.
3. Using herbs and spices instead of salt to flavor foods.
4. Limiting red meat to no more than a few times a month.
5. Eating fish at least twice a week Or include rich sources of Omega 3 from a vegetarian diet.
The diet also recognizes the importance of being physically active and enjoying meals with family and friends.