Benefits and Guidelines for Living the Mediterranean Diet
Benefits and Guidelines for Living the Mediterranean Diet
The Mediterranean diet is a diet adapted from the diet of people living in the Mediterranean region. Several studies have proven that this diet is beneficial for the health of the body. Come on, see the following article to find out the various benefits and how to live the Mediterranean diet.
While Mediterranean cuisine varies by region and country, most Mediterranean menus focus on eating vegetables, fruits, whole grains, and healthy fats.
This diet also includes healthy sources of animal protein, such as skinless chicken and fish. Red meat is also included in the Mediterranean diet. However, it should be consumed in limited quantities and less frequently.
Various Benefits of the Mediterranean Diet
Adopting the Mediterranean Diet is believed to lower your risk for several chronic diseases, you know. The following are the various health benefits that you can get from the Mediterranean diet:
1. Reduce the risk of heart disease
If you're looking for a heart-healthy diet, the Mediterranean diet is the right choice. People who regularly follow the Mediterranean diet have been shown to have a lower risk of developing heart disease.
This is because the Mediterranean diet can reduce levels of bad cholesterol (LDL) and increase good cholesterol (HDL) in the body. This is thanks to the Mediterranean diet that emphasizes consumption of fiber, protein, antioxidants, and healthy omega-3 fats.
2. Reduce the risk of stroke
Many studies have shown that people who follow a Mediterranean diet are less likely to have a stroke. This effect is thought to be because the Mediterranean diet can lower cholesterol levels and increase antioxidant intake.
3. Prevent Alzheimer's disease
Various health studies have revealed that the Mediterranean diet can reduce the risk of memory and thinking skills decline with age, thus avoiding Alzheimer's disease.
This is thanks to the high-nutrient and antioxidant-rich foods in the Mediterranean diet that can help maintain brain function and health.
4. Lose weight
A Mediterranean diet that emphasizes intakes rich in protein, fiber, and healthy fats has been shown to be beneficial for weight loss and maintaining an ideal body weight.
In addition, the intake of foods that are widely consumed on the Mediterranean diet also generally contains low calories, so it is good for weight control.
5. Prevent type 2 diabetes diabetes
The Mediterranean diet emphasizes people who live it to eat lots of fruit, vegetables, nuts, seeds, and healthy fats. The intake of these foods contains a lot of fiber, complex carbohydrates, and has a low glycemic index, so it is useful for maintaining stable blood sugar levels.
This effect is good for preventing type 2 diabetes and helps control blood sugar levels in diabetics.
6. Reduce inflammation
One of the proven benefits of the Mediterranean diet is its ability to reduce inflammation in the body.
This diet is useful for relieving the symptoms of inflammatory diseases, such as rheumatoid arthritis. This disease is caused by an autoimmune disorder, in which the body's immune system attacks the joints, causing pain and swelling in the joints.
In addition to the above benefits, the Mediterranean diet is also believed to reduce the risk of cancer and depression. However, the benefits of the Mediterranean diet to prevent or treat these two conditions still need further research.
Guide to Living the Mediterranean Diet
If you want to change your regular diet to a Mediterranean diet, it's best to do it gradually. Here are some things you need to do while on the Mediterranean diet:
1. Increase consumption of vegetables and fruit
In the Mediterranean diet, the intake of vegetables and fruits that need to be consumed is about 5-8 servings per day. One serving of fruit and vegetables is equivalent to half a plate at each meal.
In addition to fruits and vegetables, this diet also emphasizes the consumption of whole grains. Foods made from these grains include whole-grain breads, cereals, and pasta.
2. Reduce consumption of unhealthy fats
People on a Mediterranean diet need to reduce their intake of unhealthy fats, such as trans fats and saturated fats. Instead of cooking oil, margarine, or other cooking oil, use olive oil.
3. Consumption of protein regularly
One of the appeals in the Mediterranean diet is protein consumption. This protein intake can be obtained by eating fish twice a week. But remember, cook fish by grilling, steaming, or boiling, not frying.
You can also eat red meat, but limit the portion and frequency. Instead of red meat, the preferred source of animal protein is fish or lean chicken.
4. Choose healthy snacks
In the Mediterranean diet, you can also eat snacks. However, the recommended snack choices are dried fruit or fresh fruit, as well as nuts that are processed without added salt.
In the Mediterranean diet, you are also encouraged to:
- Consume milk, low-fat yogurt, and cheese in small amounts.
- Drink 6-8 glasses of water a day.
- Reduce alcohol consumption.
In conclusion, the Mediterranean diet frees you to eat a variety of foods. However, you need to control the portion and prioritize the intake of fruits and vegetables.
To determine whether the Mediterranean diet is suitable for you, it never hurts to consult a doctor before going on this diet.
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