Mediterranean Diet Healthy Plan
Researchers have discovered that people in the countries that
border the Mediterranean Sea exhibit strikingly low rates of heart
disease compared to Americans and others. Extensive research in
the past few years has isolated key dietary habits as a vital
part of the vicinities lower rates of chronic disease.
This diet is known as the Mediterranean diet, and it consists
mostly of grains, fruits, beans, and vegetables. This style of
eating includes little meat and plenty of olive oil. Researchers
suggest that the live bacterial cultures of yogurt may also have
contributed to the regions good health. One item commonly found
in Mediterranean dishes is garlic. Garlic may help prevent blood
clots, lower your cholesterol level, and protect you against cancer.
The Mediterranean diet also includes moderate amounts of wine.
Some researchers think this may account for Mediterranean s' healthy
hearts. For men moderation is two glasses per day, for women moderation
is one glass per day.
There is a general consensus among health professionals that the
Mediterranean Diet is healthier than the North European and American
diet because more grains, such as spaghetti, fruits, vegetables,
legumes, nuts, and olive oil are consumed. Moderate amounts of
fish and cheese and very little red meat is consumed.
Key features of the Mediterranean diet:
- High consumption of breads, pasta, rice, couscous, polenta,
bulgur and potatoes
- High consumption of fruits (3-4 pieces a day), legumes and vegetables
(5 different varieties)
- Moderate amounts of grilled and steamed fish
- Moderate amounts of olive oil - consumed with fresh vegetables
and on salads
- Small portions of lean red meat with no visible fat, lean pork
- Alcohol in small amounts
- High intake of antioxidants
- Regular exercise is believed to be such an important part of
Mediterranean health that it is part of the Mediterranean pyramid.
