The five keys to the Mediterranean diet are longer, healthier lives
Low-fat, olive oil, nuts and avocados contain healthy fats. The Mediterranean diet not only helps to control weight, reduce the risk of type 2 diabetes, but also can reduce according to the latest in “the New England journal of medicine published a study, a 30% increase in the risk of heart disease. “Every year we will find amazing research on food energy and stress the importance of natural and beneficial health components,” said Dr Connie Guttersen, a researcher. Curious to learn more? Here, Guttersen explains the five basic principles of this popular diet.
Daily diet contains colorful fruits and vegetables, grains, legumes and beans, anti-inflammatory antioxidants. Inflammation is one of the biggest risk factors for heart disease, and these protective compounds act as powerful anti-inflammatory agents. In addition, the fatty acid content in the diet is rich, the monounsaturated fat content is low, and the saturated fat content is low, all can help prevent heart disease. Drinking a glass of wine a day is a common habit in the Mediterranean diet, and the study found it to be a protective function against many diseases, including heart disease.
In the Mediterranean diet emphasizes the importance of the meal, the combination of food, and find the style of eating, is tasty, relaxed, happy, let people can really make them part of the way of life. The main point of the diet is to enjoy a meal, whether it be with family or friends, or relax at home. Trying to unplug, relax, and sit down and build some healthy eating habits is key, even if it means slowing down, enjoying a glass of wine, or eating a cup of dark chocolate!
Health oil, such as in olives, olive oil, nuts and avocados found in a single oil provides a healthy unsaturated fatty acids, and can prevent inflammation, heart disease, type 2 diabetes and certain types of cancer and alzheimer’s disease. A big misconception about the Mediterranean diet is that it’s just a high-fat diet based on olive oil. Although oil is a major source of fat, nuts and seeds are also important sources of fat in your diet.
This plant-based diet provides protective nutrients such as antioxidants, phytochemicals, fiber and healthy vegetable oils. This healthy diet provides your body with a craving for nutrients and needs to function properly, which can help reduce cravings for garbage. In addition, locally grown foods are beneficial because of calories, which may provide more nutrients and flavors than travel thousands of miles to reach your plate. While vegetables are the focus of the diet, shellfish and fatty fish (such as salmon) are encouraged at least twice a week. If possible, red meat should be avoided as much as possible, with a recommendation of 4 ounces or less.
In the Mediterranean diet, herbs and spices play a major role in adding flavor without salt and fat. Bay leaves, chilli powder, canola seeds, cumin seeds, oregano, dried mint, thyme and ground cinnamon are all Mediterranean friendly ingredients, making grains and vegetables a star of the meal, even without meat. In addition, healthy oils, such as extra-virgin olive oil, not only enhance the taste, but also release the plant chemicals and antioxidants more effectively, thereby increasing the nutritional value.