Mediterranean diet source of health

1. The basic principles of the Mediterranean diet

2. The health benefits

3. Fruit and vegetables

4. It's healthy fats

5. Products to be avoided

1. The basic principles of the Mediterranean diet

It should be noted that the Mediterranean diet is not a classical reduction diet. It does not have a specified duration, specific stages and does not promise to achieve a slim figure in 6 weeks. It is the dietary habits of people living in Italy, Greece, Spain, Morocco, Portugal, Croatia and Cyprus. Although France is not officially included in this group, in some parts of the country the effects of the Mediterranean Diet can be seen. The proportions of fish and fish used in it vary by country, so there is no standard Mediterranean diet characteristic for this style of eating: full-bodied wine, olive oil, red vegetables, olive, red wine, vegetable oats, red grapes, olive and red wine.

2. The health benefits

Dr. Ancel Keys is largely responsible for popularizing the Mediterranean diet, and has gained worldwide fame for discovering a link between high saturated fat intake and an increased risk of cardiovascular disease. Keys has found that people living in the Mediterranean basin, despite consuming a lot of fat, enjoy very good health and low mortality.

3. Fruit and vegetables

The Mediterranean diet is no exception. In Greece, for example, it is typical to eat an average of 9 servings of antioxidant-rich vegetables and fruits. It is also common in these regions to eat cereal products, which should be whole grains and as little modified as possible. Traditionally, the meat is eaten separately or baked in olive oil. It should not be lubricated with butter or margarine, which contain saturated fatty acids and trans fats.

4. It's healthy fats

Although the goal of this diet is to improve health, it does not mean eliminating or even reducing the amount of fat in the diet. On the contrary, it is found in large quantities, but it is selected from the right products. The main source of fat is olive oil, which provides a high amount of monounsaturated fatty acids fraction, which improves the cholesterol profile and reduces the likelihood of having fat. Among other healthy sources of fat, you can distinguish fatty fish such as shellfish, tuna and some other foods all of which are rich in fatty acid based on omega-3s.

5. Products to be avoided

If you decide to follow the Mediterranean diet, you should be sure to avoid the following products and ingredients: sugar (gased drinks, ice cream, etc.), processed meat products (breads and hams), low-quality cereals (white bread, white macaroni) and trans fats (margarines, chips, fries).