If a diet proves good for your heart, your brain, and your general wellbeing, then it must be pretty worth investigating – such a diet is the Mediterranean Diet. Another benefit to this diet is that apart from amazing health benefits, it can help you lose weight too.
What’s the Mediterranean Diet all about?
It focuses on delicious plant-based foods; in fact natural sources, such as vegetables, fruits, and lean meats. Just those foods in themselves are good for your general health and can help to slash your risk of cancer. Even though last year there was a bit of hype around this diet, where certain studies were retracted because of claims that it could reduce stroke, heart attack and more, a preventative cardiologist, at the end of the day, said that the Mediterranean diet remains one of the healthiest ways to eat.
After all, its emphasis is on heart-healthy foods such as fish, olive oil, and nuts, with limits on red meat, butter, and added sugars. If you are a person who likes to buy take-ways or processed frozen dinner meals, then naturally this diet won’t be suitable for you. But if you are looking for health, knowing that you can attain it through excellent foods and nutrition, you won’t be sorry with the Mediterranean diet.
Let’s check out some of the main staples of this diet
- Grains: 1-2 servings can be eaten at each meal, which can be pasta, whole grain bread, couscous, and rice.
- Veggies: Include 2 servings of veggies of all colors for lunch and dinner. The traditional Mediterranean veggies are eggplant, kale, beets, artichoke, and sweet potatoes.
- Fruits: Eat fruit as a dessert with 1-2 servings after your lunch or supper. Fruits like apples, dates, apricots, and pomegranates are eaten. All these are found in the Mediterranean area.
- Fats: Stay away from processed foods, rather getting your fats from olive oil and nuts for instance. Allow yourself between 1-4 tablespoons of olive oil a day.
- Meat: You need plenty of omega-3-rich sources of meat, meaning that tuna, salmon, anchovies, and mackerel are your best bets. Limit red meat to just a few times in the month.
- Dairy: Allow yourself 3 servings of low-fat cheese and milk or yogurt each week.
And are there benefits of eating the Mediterranean diet?
- Your heart health improves.
- The age of your brain slows, which means it’s excellent for lowering the risk of Alzheimer’s disease.
- Your vision improves because of the green veggies, the fruits, and sweet potatoes; all excellent for eye vision, not forgetting the impact of omega-3 on eye health.
- The risk of getting colon cancer drops. Eating certain foods like those of the Mediterranean diet reduces your odds of developing this disease according to research from the European Society for Medical Oncology.
- Better kidney function which can improve by 50% on the Mediterranean diet, because the foods on it reduce inflammation.
- You can lose weight because studies found that you can lose more weight on this diet without counting calories compared to other diets that contain lower fats.
Being the Mediterranean diet, people naturally ask “what about wine”?
In the Mediterranean area, people do enjoy their red wine. It’s because it contains certain properties that research shows have benefits on the heart. You just need to drink it in moderation. It contains antioxidants from the flavonoids that you will find in the skin of grapes. Even though wine can truly be part of a healthy lifestyle, there is a fine line that determines what is healthy.
Therefore the daily intake is a four- ounces glass of wine for women and 1-2 four-ounce glasses for men. Excessive drinking un-does everything and packs on the calories.
You should be in good health to enjoy this part of the Mediterranean diet because if you have disorders like high blood pressure, pancreas disease, liver disease, high triglycerides, and congestive heart failure – you just worsen the condition. Talk about it to your health practitioner though.
Bottom line is this, if you want radiant health, if you want to improve even on the good health you might have at present, and if you want to lose weight too, then try the Mediterranean diet, you won’t be sorry. Let’s drink to that!