Mediterranean diet for heart health

Mediterranean diet for heart health

The Mediterranean diet is a healthy-eating plan. It ‘s plant based and incorporates the traditional flavors and cooking methods of the region .By Mayo Clinic Staff
Looking for a heart-healthy corrode plan ? The Mediterranean diet might be the correct fit.

Why the Mediterranean diet?

matter to in the diet began in the 1950s when it was noted that heart disease was not as common in mediterranean countries as it was in the U.S. Since then, numerous studies have confirmed that the Mediterranean diet helps prevent heart disease and throw .

What is the Mediterranean diet?

The Mediterranean diet is a manner of eating that ‘s based on the traditional cuisines of Greece, Italy and early countries that border the Mediterranean Sea .
Plant-based foods, such as hale grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, are the initiation of the diet. olive oil is the main source of add adipose tissue .
fish, seafood, dairy and poultry are included in moderation. crimson meat and sweets are eaten lone occasionally .

Healthy fats instead of unhealthy ones

olive oil is the elementary reservoir of add fat in the Mediterranean diet. olive oil provides monounsaturated fatty, which lowers sum cholesterol and low-density lipoprotein ( or “ badly ” ) cholesterol levels. Nuts and seeds besides contain monounsaturated fatty .
Fatty fish, such as mackerel, herring, sardines, albacore tuna and salmon, are rich in omega-3 fatty acid fatty acids. These polyunsaturated fats help fight inflammation in the body .
omega-3 fatty acid fatty acids besides help decrease triglycerides, reduce lineage curdling, and lower the risk of stroke and kernel bankruptcy .

What about wine?

Wine is much associated with the Mediterranean diet. It can be included but alone in moderation. While alcohol may reduce the risk of heart disease, it has other health risks .

The Mediterranean way

matter to in trying the Mediterranean diet ? Get started with these tips :

  • Build meals around vegetables, beans and whole grains.
  • Eat fish at least twice a week.
  • Use olive oil instead of butter in preparing food.
  • Serve fresh fruit for dessert.

Living the Mediterranean means besides means being physically active and sharing meals with love ones. Savor the benefits !

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