The Mediterranean diet is a way of eating that has food that is eaten in Greece, Spain, southern Italy and France, and other countries bordering the Mediterranean Sea. The Mediterranean diet emphasizes the consumption of foods such as fish, fruits, vegetables, beans, breads rich in fiber and whole grains, nuts and olive oil. Meat, cheese and sweets are very limited. The recommended foods are rich fiber, unsaturated fats and omega-3 fatty acids.
What is the basis of the Mediterranean diet
The Mediterranean diet is like another heart – a healthy diet in which it is recommended to eat many fruits, vegetables and grains rich in fiber. But in the Mediterranean diet, an average of 35% to 40% of calories can come from fats. Most other heart doctors recommend getting less than 35% of their calories from fat. Animal fats in the Mediterranean diet are mainly from unsaturated oils such as fish oils, olive oil, and certain nuts or seeds oils (such as canola, soy or linseed oil) and nuts (walnuts, hazelnuts And almonds).
Benefits of the Mediterranean diet
The benefits of a Mediterranean-style diet are based on eating a diet rich in fruits, vegetables, fish, high-fiber breads, whole grains and healthy fats. Prevent heart disease. Reduce the risk of a heart attack. Decreases the cholesterol. Prevent Type 2 Diabetes. Prevent Metabolic Syndrome. Alzheimer’s disease and other dementia, Depression, Parkinson’s disease.
The Eat a variety of fruits and vegetables every day, such as grapes, cranberries, tomatoes, broccoli, peppers, figs, olives, spinach, aubergines, beans, lentils and chickpeas. Eat a variety of whole grain foods every day, such as oats, brown rice and whole wheat bread, pasta and couscous.
The choice of healthy fats, such as nuts, olive oil, and certain nut or seed oils such as canola, soy and linseed. About 35% to 40% of daily calories can come from fats, mainly from unsaturated fats.
The Limiting unhealthy fats, such as butter, palm oil and coconut oil. And limit fats are found in products of animal origin, such as meat and dairy products made with whole milk.