I am sure you are going to get amazed by the benefits of the Mediterranean diet. There are tons and tons of benefits with the Mediterranean diet. Every doctor and nutritionist suggestion is to follow this diet to have a healthy and happy life. This diet does many good things for your organs, especially for Cardiovascular patients. Let see in detail about the Mediterranean diet.
What is Mediterranean diet?
This Traditional Diet came into the habit from the Coastal Countries Cuisines. Mediterranean countries like Greece, Spain, Italy, France, and Northern Africa. This diet completely emphasizes the Green leaves, Fruits, Vegetables, whole grains, legumes some healthy fishes, little white and red meat, few eggs and occasional red wine. It ignores Dairy products. Mediterranean Diet has Healthy Fats so automatically there will be no word for Cardiac Blockage.
Mediterranean diet and Cardio Vascular Health
The connection between both was uncovered by the doctors and Medical Professionals by the University of Barcelona. In that camp over 7000 of people who are overweight, smokers or diabetic were made to follow this diet. And surprisingly they found 30% of risk reduction in cardiovascular disease.
You don’t want to keep a count on Calorie
For this Meal plan, you don’t want a Calorie counter to Count how much you eat. Eat Fish instead of red meat and olive oil instead of Butter. You can have Nuts but not more than a handful a day. You can have wine but in a moderate amount. Have Grain Bread instead of White Flour Bread. Grain bread is healthier than white flour bread.
Fights against Diabetes and Cancer
There is no Hidden Fat in this diet just like processed foods. These fresh foods help in fighting diseases from Diabetes to Cancer. At the same time, you get a lot of Menu in this diet. Not only Greek and Italian, there comes Spain, Turkey, and Morocco, etc. Always choose the menu with more veggies and fruits and less meat and no dairy products.
Their Spicy nature adds taste to your Food
Bay leaves, Coriander, Pepper, Garlic, Cinnamon. Many spices are Antioxidant in nature, and they help in increasing your Immunity and fight against body diseases. You don’t even need to add salt; spices do that work for you. More than that it is easy to prepare this diet.
Red wine is better than White
The people in the Mediterranean prefer a glass of wine with their food. It is enough one glass for women and two glass for men. It varies according to their weight, and body support. Always Red wine is good for your heart than white. Consult your Doctor before adding wine to your body.
You can Maintain your weight/ Loss your Weight
You can maintain your Weight as it is. Or if you want to lose weight you can easily get your weight down with this diet. Because these foods are rich in healthy fats that don’t cause or add any unwanted fat to your Body. Regular exercise combined with a proper Mediterranean diet helps you to reach your goal with meal cheat days.
Good for your Heart
Each and everything in this diet helps you to keep your heart healthy and takes care of your heart. Veggies and Fruits help your Arteries to be clear and help you to stay away from cardiac-related diseases.
It keeps you active for the whole day
It is good for the brain too. The fresh food gives you energy for the whole day. When you eat packaged and stored foods you get addicted to it and that makes your brain to be lazy and not good for your heart. Eating fresh fruits and veggies always keep you young and active.
Live Longer by following this Diet
This diet is full of Antioxidants and has no bad cholesterol in it. In research done with a group of women, they found that the woman who follows a strict Mediterranean diet is 28% least prone to heart disease. The antioxidant called hydroxytyrosol which is said to be the best diet plan and that is present in fruits & nuts and that helps in repairing the damage caused to the heart by free radicals.
Eat more food that is rich in Fiber and Protein
Eat more legumes…that gives you a lot of protein and fiber and less in fat. This includes Chickpeas, lentils, peas, kidney beans, black beans, soybeans, pinto beans, navy beans. These bean types contain minerals like iron, magnesium, manganese, copper, phosphorus, etc…and vitamins like B1(THIAMINE), Vitamin B9(FOLATE), Vitamin B2(RIBOFLAVIN), Vitamin B3(NIACIN) Vitamin K, Vitamin E and most importantly they have completely saturated fat.
Wine is good only when you follow Moderate Intake
Everyone thinks that drinking too much wine is good for health. But that is the Common mistake most of the people make. Drinking is wine is good only when the level is moderate. Alcohol (i.e) red wine is only a part of the diet. You can have that at the level of one glass during your party celebration, always keep in mind wine is good for your heart and health only when it doesn’t cross its level.
Keep meat in Meet
Try to have more vegetarian based food and avoid Meat. If you are a die-hard lover of Meat and you can’t avoid that in your diet, but you’re suggested to follow veggies and to avoid meat, you can start from a small level of ignorance. Instead of twice a week, you can have once in a week. And reduce that to complete vegetarian in the following month. Make meat as a rare menu in your diet.
Avoid Dairy Products
Like meat, making this a rare menu in your food diet. You can have but in very little amount. The sugar content in the dairy product is not at all allowed in the Mediterranean diet. If you want to get complete benefit of this diet you must follow each small little thing in your daily life. Don’t make excuses in your diet and there must be no cheat day in your diet from the second week of your diet start date, but you can opt for unsweetened almond milk.