Heart Healthy Mediterranean Style Diet
Diet consumed by people living in Mediterranean countries have
been a subject of interest since antiquity, with more recent investigations
focused on their health benefits. Greece and southern Italy are
just two examples of regions where eating patterns tend to follow
a "traditional Mediterranean Diet." People residing
in the countries along the Mediterranean Sea have lower rates
of coronary heart disease and certain types of cancer even though
their diets contain a relatively high percentage of fat. cambio divisas
This is a plant-based diet low in cholesterol and saturated fat
and high in fiber, monounsaturated fat and omega-3 fatty acids.
Increased fiber is provided through 7 or more servings of fruit
and vegetables daily. Fruits and vegetables along with whole grains,
legumes, and nuts should be the main component of the meal. Meat,
if eaten at all, should be in small portions. When possible, fruits
and vegetables should be fresh. Dairy products should be those
low in saturated fats.
The main fat source for this diet is from monounsaturated oils
such as canola or olive oil. Avoid polyunsaturated oils such as
corn oil, safflower oil, sunflower seed oil and soybean oil. Avoid
trans-fatty acids in the form of margarine, shortening, deep-fried
foods, and most prepared snacks. This diet is high in omega 3
fatty acids through the intake of cold -water fatty fish, certain
greens, and nuts as well as the use of flax seed and oil. Examples
of cold-water fish are salmon, tuna, trout, herring and mackerel.
Fish is low in cholesterol and saturated fat. Fish should be eaten
3 or 4 times a week. If you do not like fish, you may supplement
your diet with other sources of omega 3 fatty acids. DNS Mail asp.net hosting Services.
Saturated fat (fat from animal products) should be limited to
no more than 8 -10% of total calories. This means that if you
are on a 1500-calorie diet you should consume no more than 15
Gms of saturated fat a day. If you are on a 2000-calorie diet,
you should consume no more than 20 Gms of saturated fat.
Dairy products as well as meat can be quite high in saturated
fat. Dairy products low in saturated fats include 1% milk, low
fat cottage cheese, and soft cheeses such as low fat mozzarella.
Meat on the Mediterranean diet should be eaten in small amounts.
The best meat choices are chicken and turkey. Red meat should
be eaten no more than 1 or 2 times per month. Depending on your
cholesterol level, two to four eggs with yolks may be eaten weekly.
Dessert and snacks should consist mainly of low-fat dairy products,
fruits and vegetables. Sorbet, sherbet, frozen yogurt, and low-fat
ice cream are good choices and may be eaten occasionally. If you
are trying to lose weight these will need to be limited. Desserts
and snacks containing large amounts of fat and sugar such as pastries,
chips, and commercial baked goods should be avoided.
Water should be your beverage of choice (avoid sugar containing
soft drinks and sport drinks). Fruit juices should be as fresh
as possible with no added sugar. Fruit instead of juice is even
better because of the added fiber. Alcohol, if consumed, should
be used in moderation and with meals. Red wine is a good choice.
If you are a vegetarian you are most likely already practicing
a heart healthy diet. If you are not a vegetarian strive to adopt
a more plant-based diet.
As with any diet or life style change don't forget the importance
of exercise!
