The Mediterranean diet is a diet based on the way people in countries bordering the Mediterranean Sea. This diet is a good meal management for heart health. Mediterranean diet incorporates the basics of healthy eating with traditional cooking style of countries bordering the Mediterranean Sea. Many experts recommend the Mediterranean diet as an eating plan that can help improve health and preventing various diseases.
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, a study 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 reducing the incidence of Parkinson's and Alzheimer's disease.
Combinations of vegetable material and protein in the diet is the Mediterranean diet by making the perpetrator can still get the intake of fiber, vitamins and antioxidant substances that are important for the body's metabolic processes. Some foods to avoid are red meat, preserved foods as well as ingredients that contain artificial sweeteners. This diet does not make the body starve because of a very limited diet. To prepare the food is also very easy. Food ingredients that are used can be found all around us. The main food ingredient in the Mediterranean diet are:
Fish and poultry
Two servings per week of fish or shellfish should be consumed a Mediterranean diet. Fish and poultry are used as a substitute for red meat. Red meat is limited only 12 to 16 oz per month. Types of fish and poultry are recommended chicken, turkey, oysters, shrimp, salmon, squid, mackerel, scallops, tuna, lobster and salmon.
Olive oil was used as the primary fat and ingredients when preparing food. Canola oil can also be used as butter, vegetable oils and margarine. These fats offer health benefits because they contain unsaturated fatty acids that can lower harmful cholesterol levels.
Vegetables and fruits
Vegetables and fruit should dominate the food. Recommended vegetables are artichokes, eggplant, celery, broccoli, onions, peas, peppers, sweet potatoes, lettuce, mushrooms, celery and tomatoes. Fruits were served for dessert. Some fruits are recommended for the diet are apple, cherry, peach, grapefruit, melon and strawberry. Seven to 10 servings of fruits and vegetables should be consumed every day.
Although limited, the consumption of milk and other dairy products like yogurt and cheese are still allowed in the Mediterranean diet. However, low-fat milk or fat-free should be used as a substitute for high-fat milk.
Types of seeds which become components in Mediterranean diet containing only little or saturated fat free. Wheat, oats, couscous, rice, and barley are some grains included in this diet.
Nuts are another part of the healthy Mediterranean diet. Nuts are rich in unsaturated fats and omega-3 fatty acids. Because nuts are high in calories, so should not be consumed in large quantities, only 1-2 ounces per day. For the best nutrition, choose fresh beans and sweet pea avoid high sugar content.
In addition, the Mediterranean diet also focuses on the processing of foodstuffs. How to cook suggested is a simple way of cooking, which is just steamed, baked, or roasted. Not recommended process food takes too long. You are also required to drink a glass of water after every meal and avoid carbonated beverages or soft drinks that contain a lot of sugar. For maximum results, the application of this diet needs to be balanced with regular exercise.