Eating Well -Mediterranean Diet

Eating Well -Mediterranean Diet-people in Greece had some of the lowest heart disease rates in the world but it wasn’t only in Greece that people were living longer and healthier but also in neighboring nations like Italy, France and Spain-these folks were onto something!

Greece is the world’s largest exporter of extra virgin olive oil..Its extra virgin olive oil is so good that it is exported even to countries such as Italy and Spain!

The traditional Mediterranean diet includes a lot of vegetables and legumes along with fruits, fresh whole-grain breads, fish,dates and nuts!

Olive oil is high in oleic acid which is used to reduce blood pressure.Meats like lamb and chicken are consumed infrequently and in very small portions and the main source of fat in the diet is mono saturated fat from Olives and olive oil rather than the saturated fat from animal foods. In addition- physical activity is a significant part of the daily routine.

The Mediterranean diet is a great way to replace the saturated fats in the average American diet.

THE HEART OF THE MATTER

Just how healthy is traditional Mediterranean fare?

There are many reason that the Mediterranean diet is good for your heart, but most important is where it gets its fat.

Season foods with herbs and spices instead of salt, fat, and sugar.Olive oil is not only a mono saturated fat, it also contains antioxidant compounds that help prevent chemical changes in the body that can cause the dangerous low-desitylipoprotein (LDL) cholesterol to stick to artery walls.The second most-common source of fats in the Mediterranean diets is nuts and seeds.

Mediterranean diet is extremely high in fiber. High-fiber foods not only help keep your weight down by filling you up without a lot of fat and calories.

LIGHT ON THE CHEESE

In the Mediterranean diet, cheese is part of most meals. How can people who eat so much cheese, be so healthy?

Cheese and yogurt are eaten regularly in the traditional Mediterranean diet, but in low to moderate amounts. Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, parmigiano-reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

The cheeses popular in the Mediterranean are not the high-fat cheeses we eat here like American, Swiss or Cheddar. They are cheeses that are naturally lower in fat,such as feta and Parmesan plus people use these cheeses in small amounts.

A DRINK FOR HEALTH

It’s not only olive oil, fruits and vegetables that make the Mediterranean diet so good for the heart.

Another factor appears to be the wine, especially red wine that people in this countries drink almost every meal.

Wine contains compounds called phenols that help prevent (LDL) cholesterol from sticking to artery walls. It also keeps platelets in blood from sticking together and causing clots.

BEYOND THE HEART

The Mediterranean diet is most renowned for its role in keeping the heart healthy, it also appears to reduce the risk of other health threats among them cancers of the breast and colon.

Studies show that compared to women elsewhere in the world,women in some Mediterranean countries have half risk (or less) of getting breast cancer. There is something about island wines. The secluded nature of these wines is alluring. On the island of Santorini, the vines are trained low in a bundle to protect the grapes from strong winds.

PHOTO CREDIT PIXABAY.COM  & UNSPLASH.COM

SOURCE-“THE DOCTOR BOOK OF FOOD REMEDIES”