How the Mediterranean diet works and what benefits it brings
The Mediterranean diet is a style of food inspired by the culinary habits of the countries in the Mediterranean basin, such as Greece, Italy, Spain and France. This diet is based on high consumption of fresh fruits, vegetables, whole grains, olive oil, fish and seafood, legumes and nuts. At the same time, processed foods, red meat and sweets are reduced to a minimum or eliminated completely.
One of the main benefits of the Mediterranean diet is related to the health of the heart. Studies show that this type of diet can reduce the risk of heart disease, such as high blood pressure, high cholesterol, and stroke. Also, the Mediterranean diet can help maintain a healthy weight and prevent obesity.
Basic foods in the Mediterranean diet: what we should eat
Mediterranean diet focuses on consumptionfresh and natural food. Among the basic foods are:
- Fruits and vegetables: apples, oranges, grapes, tomatoes, cucumbers, spinach, broccoli, carrots etc.
- Whole cereals: brown rice, whole pasta, whole bread.
- Olive oil: is used as the main type of fat and can be added to salads or to cooking.
- Fish and seafood: salmon, sardines, tuna, shrimp, squid, etc. These are rich sources of omega-3 fatty acids that help maintain heart health.
- Legumes: lanyard, naut, bean. These are excellent sources of vegetable proteins and fibers.
- Nuts and seeds: almonds, nuts, sour seeds. These offer healthy fats and essential nutrients.
Scientific studies confirm the benefits of the Mediterranean diet
Several researchers and nutrition experts have conducted studies that confirm the health benefits of the Mediterranean diet. A study published in TheNew England Journal of Medicine showed that people who had been on the Mediterranean diet for five years had a 30% reduced risk of developing heart disease compared to the control group.
Another study, published in JAMA Internal Medicine, analyzed the effects of the Mediterranean diet on longevity. The results showed that the people who followed this type of diet had a lower mortality rate, especially due to cardiovascular disease and cancer.
Delicious and healthy recipes inspired by the Mediterranean diet
If you want to try Mediterranean diet, here are a few delicious and healthy recipes you can try:
- Greek salad: mix the red cut cubes, castraveti slices, julian cut red onion, black meats and sliced cheese. Add olive oil, lemon juice, salt and pepper to taste.
- Over the grill with vegetables: season a salmon file or tuna with salt, pepper, olive oil and l juiceAmaie. Cook it at the barbecue and serve it with vegetables at the barbecue, such as pumpkins, vines and peppers.
- Hummus: mix cooked naut, olive oil, lemon juice, garlic and sour paste. It can be served as a sauce for fresh vegetables or as a filling for sandwiches.
These are just a few examples of recipes inspired by the Mediterranean diet. With this food style, you can improve your health and enjoy a variety of tasty and nutritious foods.