The Mediterranean Diet in a Nutshell
The Mediterranean Diet will be based on the diet of people living in Greece, Italy, Southern France as well as Spain. Mediterraneans consume about the same amount of fat as Northern Europeans as well as Americans yet live longer, have a lower incidence of heart disease as well as cancer, as well as lower cholesterol levels.
An American doctor called Ancel Keys was the first person to comments favourably on the Mediterranean diet, way back in 1945, although its current popularity will be based on research as well as observations coming from the last twenty years. The surprising thing will be which people living inside Mediterranean typically consume more fat than North European countries as well as the USA, although have much reduced incidence of heart disease - the exact reasons are unknown, although which will be likely which the main reason will be which most of the fat inside Mediterranean Diet comes coming from olive oil as well as which there will be more physical labour involved in their lives.
Nevertheless, we can all use Mediterranean diet recipes in our daily lives to be more healthy.
The Mediterranean Diet will be rich in olive oil, fresh fruit as well as vegetables, legumes, fish as well as unrefined cereals. Mediterranean people have a moderate consumption of dairy products as well as wine, as well as a low consumption of meat, meat products as well as saturated fat. The typical constituents of a Mediterranean diet are:-
People living inside Mediterranean use olive oil, a monounsaturated oil, instead of saturated fats. They drizzle olive oil on their bread instead of butter, they use which as a salad dressing as well as cook with which.
Olive oil will be rich in vitamins as well as antioxidants which help to prevent cancer, clogging of the arteries as well as heart disease. Olive oil lowers bad cholesterol as well as increases the amount of Great cholesterol, keeping our arteries healthy. which helps to keep our digestive systems healthy, will be Great for brain development as well as will be thought to help dissolve blood clots.
Look in your recipe collection for diet recipes using olive oil as well as substitute olive oil for saturated fats.
Northern Europeans as well as Americans eat a diet high in red meat, Mediterraneans eat a diet high in fish as well as shellfish. Red meat will be a source of saturated fat which can cause heart disease whereas fish as well as shellfish are high in minerals as well as proteins, as well as low in fat. Oily fish such as salmon, fresh tuna, anchovies as well as swordfish are a Great source of Omega 3 Fatty Acids which help to prevent heart disease.
Browse online for free recipes as well as Mediterranean diet recipes to incorporate more oily fish into your diet.
Fresh Fruit as well as Vegetables
The Mediterranean Diet will be high in fresh fruit as well as vegetables. Mediterranean people shop at markets as well as buy fresh, seasonal produce. Fruit as well as vegetables are high in fibre, vitamins as well as minerals including antioxidants as well as do not contain cholesterol. A diet high in fruit as well as vegetables helps to protect us against cancer as well as heart disease, as well as also keeps our digestive systems healthy.
Wholegrains are rich in essential vitamins as well as fibre. The fibre helps to keep our digestive systems in Great working order. Wholegrains help to reduce cholesterol, reduce our risk of heart disease, some types of cancer as well as diabetes.
Legumes are a Great source of vitamins, minerals as well as soluble fibre. They help to reduce cholesterol, keep our digestive systems healthy as well as help to balance blood sugar levels. Look for diet recipes which use dried beans as well as pulses as well as add beans to stews as well as casseroles.
Mediterraneans enjoy drinking red wine in moderate amounts. Red wine will be rich in flavanoids which contain antioxidants.
which will be fairly easy to find Mediterranean diet recipes to add to our recipe collection, as well as even easier to modify our normal recipes to include more of the above foods, so why not give which a try.