Basic Aspects Of The Mediterranean Diet

If you want to change your eating habits, take advantage of the Mediterranean diet. Don’t miss this article. You can discover the basics of this diet today.

Have you heard about the many benefits of the Mediterranean diet? Without a doubt, this cultural heritage transmits healthy eating habits that are good for all of us.

This cuisine is also known in countries around the world and ranks first for the healthiest diet in the world. If you’re determined to change your eating habits, keep reading and discover the basics of the Mediterranean diet.

The benefits of the Mediterranean diet

The Mediterranean diet has become one of the most famous diets in the world. This is mainly due to its many health benefits. it offers. Below we will take a look at the main benefits.

Following a Mediterranean diet may help reduce heart disease risk

For example, a study conducted by the Harvard TH Chen School of Public Health concluded that women who follow a Mediterranean diet have a 25% lower risk of cardiovascular disease over 12 years. This would be due to a lower level of bad cholesterol (LDL) in the blood as a result of this diet.

The diet could promote longer life

According to data obtained from a study conducted by the Harvard School of Public Health and the Medical University of Athens , these eating habits have also been linked to a longer lifespan.

This Diet May Help Prevent Cognitive Decline

A 2015 study indicates that people who follow a Mediterranean diet show an improvement in their cognitive functions. Other research has found, among other things, that good eating habits can slow certain changes in the brain during the early development of Alzheimer’s disease.

The Mediterranean diet could help protect you from cancer

In 2017, researchers found evidence showing that proper adherence to this diet can reduce the risk of cancer, especially colorectal cancer. They also found a slight decrease in the frequency of breast cancer.

How should you start a Mediterranean diet?

The first step to starting this diet is knowing the basics. That is, you need to know what foods this diet consists of and what makes it one of the healthiest diets in the world. Read below what these foods are.

1. Olive oil as the preferred fat

Olive oil makes this diet rich in vitamin E, monounsaturated fatty acids, and antioxidants. You can use it to, for example:

to flavor salads
to bake and roast
to spread on toast

You can use olive oil for anything that requires some kind of fat, such as a dressing or for cooking. If you’re starting a Mediterranean diet, stop using butter and opt for olive oil instead.

2. Daily consumption of foods of vegetable origin

Vegetables, fruits, legumes and nuts should be consumed daily. They are packed with minerals, vitamins, fiber and antioxidants. According to the advice of the Mediterranean diet, every meal should contain:

1-2 pieces of fruit
more than 2 servings of natural or cooked vegetables. Preferably at least one serving of unprocessed vegetables daily.

3. Daily Intake Of Grains

It is also recommended to add one or two servings of whole grains, preferably in the form of rice, pasta, bread, couscous or other varieties to each meal. The carbohydrates that come from these foods provide the energy needed to get through the day.

4. Choose fresh and seasonal foods

By purchasing and consuming seasonal, local foods, you can take advantage of the nutrients, taste and aroma. Therefore, choose less processed foods and choose seasonal products instead. It is a healthy measure that is also good for the environment.

5. Moderate your red meat consumption

Because of the health problems that animal fat can cause, it is recommended that you consume processed and red meat in moderation. The Mediterranean diet is low in saturated fats.

6. Choose a healthy daily consumption of dairy products

The daily consumption of milk products such as yogurt and cheese is also part of the Mediterranean diet. They are a source of:

essential minerals such as calcium and phosphorus
vitamins
proteins with a high biological value

7. Eat fish twice a week and eggs three to four times a week

To start with this diet, it is therefore important that you limit your intake of red meat and eat fish instead. Fish is a good source of omega-3 fatty acids. Also make sure to eat eggs as they are a great source of protein.

8. Keep a low intake of sweets and pastries

This does not mean that you can no longer eat pastries or sweets at all. However, remember that you should only consume them in moderation. The recommendation is that you should consume less than 2 servings per week.

9. Opt for water on the Mediterranean diet

Water is a fundamental pillar of the Mediterranean diet and should be your favorite beverage. Wine is also part of this diet, but only when consumed in moderation.

10. Get plenty of exercise

Eating a good diet is not the only thing you should do to be healthy. Remember to exercise regularly and daily to take full advantage of this healthy diet.

As you can see, starting your Mediterranean diet involves some changes in your habits. Consult your doctor if you have any questions about this diet. He or she will also be able to refer you to a dietician. She can guide you through the whole process and will also be able to help you create a menu based on your energy and nutritional needs.