By Luis Castro
The Mediterranean diet is an age-old way of eating that has in recent years been ‘discovered’ as being a healthy diet plan that reduces disease risks and promotes longevity. If you’re looking for a tasty, nutritious way to stay healthy and avoid some terminal ailments, then read on. Here’s what you need to know about the Mediterranean Diet.
The Basics
No food to measure, no calories to count. This diet plan is a healthy eating plan to follow for life. By adhering to the heart healthy principals of eating more fresh fruits, vegetables and legumes and topping it off with an occasional piece of red meat and sweet dessert food, you’re already on your way to preventing heart disease. The Mediterranean diet takes it a step further by promoting certain foods that have been shown to reduce the risk of cancer and diabetes.
The bulk of the daily diet comes from plant-based foods. Fruits, vegetables, beans, whole grains, nuts, seeds, herbs and spices. In the Mediterranean diet plan, each meal is planned around these plant-based foods. A little seafood, poultry, a dairy product or two, along with a splash of olive oil and red wine and there you have the basis for a lifetime of healthy eating.
How Foods Work
Fresh fruits and vegetables are rich in antioxidants, vitamins and minerals. These foods work to promote a healthy immune system that will seek and destroy free radicals that can cause cancer. Fresh, plant-based foods are naturally low in calories, so they will help to manage weight and prevent diabetes.
Nuts add crunchy flavor to foods, make great snacks and work hard to lower bad cholesterol. Nuts are high in fat, but it’s the good fat the body needs to remain healthy.
Whole grains can be prepared in many ways under the Mediterranean diet plan, and bread is eaten at most every meal. Dark, chewy whole grain breads dipped in olive oil provide the body with fiber to aid in digestive health and prevent cancers from developing in any part of the digestive system. Olive oil is rich in omega-3 and helps prevent inflammation in the body, which is often the starting point for many diseases, including cancer and diabetes. Omega-3s have been shown to reduce risk of breast, colon and prostate cancer, The Mediterranean diet discourages the use of butter, margarine, lard, shortening and other saturated fats or hydrogenated oils.
Seafood and Poultry
Red meat, sausage and bacon contain a high fat content. The fat immediately raises blood pressure, begins to clog the arteries and causes weight gain, all of which are precursors to cancer and diabetes. The Mediterranean diet focuses on low-fat seafood that are high in omega-3s fatty acids, like tune and salmon. Poultry is another low-fat meat eaten in moderation, as long as it’s not fried. Eggs and legumes are good sources of low-fat proteins used as part of the healthy eating plan.
Herbs and Spices
Herbs and spices are used to season foods instead of salt in the Mediterranean diet.. But not just because a low salt diet is heart-healthy, but because many herbs and spices reduce the risk of cancer and diabetes.
Rosemary, parsley, thyme, mint and dill add an abundance of flavor to foods and have been shown to reduce the risk of many types of cancer. Garlic packs a double health punch; fighting against both cancer and diabetes. Coriander, fenugreek and celery seed also help reduce the risk of diabetes and are a tasty part of the Mediterranean diet.
Luis Castro writes about dieting, health & nutrition. A health care professional, she frequently writes about finding the Best MHA Programs.
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