The healthy benefits of the Mediterranean Diet are being studied by scientists, doctors and food specialists over the years in Universities, health Institutes and clinics all over the world. The researchers have presented numerous studies bringing the Mediterranean Diet on the top of the list for offering evidence for various healthy benefits and decreased mortality. According to these studies, people in the Mediterranean area experience much less serious health problems than people who follow the western eating pattern in the world.
The main reason for that is that Mediterranean diet is very low in fat content. In fact, the total fat amount of the calories received is between 23-35%, out of which only the 8% is saturated. That is why people who follow the Mediterranean Diet do not experience severe heart problems or other chronic diseases like in the western world. And that exactly is what makes Mediterranean Diet perfectly qualified to become a lifestyle habit. Specialists recommend this healthy diet for many years now to patients diagnosed with heart problems, diabetes, obesity, cancer, dementia and other health issues. Moreover, most scientific organizations suggest the Mediterranean style of eating and living to healthy adults encouraging them to follow it in order to prevent any future chronic diseases.
The benefits of a healthy lifestyle are several and in order to adopt the Mediterranean lifestyle it is good to know what benefits do Mediterranean Diet Foods bring.
“The Treasures of the Mediterranean Diet”
Olive oil is the particular characteristic of the healthy mediterranean diet and its main source of fat. It contains very high level of monounsaturated fats (mostly oleic acid). Over the years more and more scientific studies prove that it reduces the risk of heart disease, and due to the antioxidants and vitamin E it also reduces the risk of cancer and other chronic diseases. Olive oil has an anti-inflammatory effect preventing any intestine diseases and disorders as well. Cooking with olive oil can reduce the levels of LDL cholesterol and blood pressure. Moreover it is the most appropriate fat source for a healthy pregnancy and it improves allergy symptoms too.
Red wine contains the so-called flavonoids which have powerful antioxidant properties. In addition red wine causes an increase of levels of HDL cholesterol preventing the heart’s arteries become clogged with deposits and even clearing them out of the artery walls. That is why it is so famous for protecting the heart health and longer life expectancy. But as much effective as red wine can be it is very important not to consume more than 1-2 glasses per day because then we have completely opposite results.
Balsamic vinegar is also used every day in the Mediterranean Diet. It is rich in flavonoid and phenolic content responsible for the various health benefits it provides. Flavonoids and phenolics help in keeping low blood sugar level after lunch when balsamic vinegar is consumed. Therefore it is highly recommended to people with diabetes type II or those who are insulin resistant. These compounds can also reduce heart diseases risk since they can neutralize free radicals causing damage to heart’s arteries. In the same way through brain arteries is the risk of stroke also avoided. Balsamic vinegar is a great antioxidant, helps the control of blood pressure and lowering, reduces risk of osteoporosis and improves any allergy symptoms. Its antioxidant properties help with Alzheimer disease prevention and improve dementia. It can be a great help to people trying to lose weight as well, since it is very low in calories and gives a unique taste to salads and foods. That way fatty and full of sugar rich in calories dressings can be avoided and replaced by balsamic vinegar.
Herbs & Spices
A characteristic of the Mediterranean style of cooking is the use of herbs and spices. Herbs and spices are not only used to flavor the food but because they also have a number of health benefits. The most commonly used herbs, among others, in the Mediterranean Diet are oregano, parsley, dill, mint, garlic and rosemary. Their main property is prevention of tumor formation and metastasis on a certain degree. The elements contained in herbs, like Carnosol, are anti-cancer and anti-inflammatory agents. Others, like garlic, have antimicrobial properties or preserve the normal regulation of blood flow, like oregano. All spices are also great antioxidants, help to prevent heart diseases, have anti-aging properties and improve symptoms of Alzheimer’s disease and other forms of dementia.
Important tip : All the above are the most basic ingredients of the Mediterranean Diet and the ones you should always have at home to prepare your meals and accompany them. Mediterranean Diet Foods did the research for you, so choose what suits your needs better here below.
Tomatoes are rich in vitamins, fibers, minerals able to control blood sugar, constipation and cholesterol functions. It is rich in lycopene like watermelon, strawberries, grapefruit, melon and cherries, an excellent antioxidant, beneficial against cancer and heart diseases, which is also anti-ageing and strengthens the immune system.
Peppers contain vitamins A, B and C. These vitamins make human tissues stronger, help cure the common cold, improve any dermatological issues and the function of the digestive system. Moreover peppers help the hair, teeth, nails and skin be strong and healthy while consuming them preserve healthy function of blood vessels preventing stroke incidents or heart attacks.
Zucchini is rich in b-carotene, very important nutrient for vision and beneficial for the intestines and the urinary system. It also contains potassium, like potato and spinach, which preserves control of blood pressure and heart health. Following a diet rich in terpenoids like b-carotene is proven to reduce the risk of cancer and other chronic diseases. Zucchini is proven to protect the lungs of smokers and passive smokers when regularly consumed.
Eggplant is much helpful to fast and healthy weight loss since it is rich in protein and fiber and has a diuretic effect. It prevents the raising of cholesterol in blood while the vitamins and terpenes it contains can help cure neurological disorders. Eggplant helps to preserve control of blood pressure and reduces the risk of stroke and heart attack.
Important tip : Do you like fresh vegetables too? Then why not plant some and create your very own kitchen garden? Either in pots or containers or in a normal size garden you can grow fresh vegetables!!!
And you know what? Gardening can be an excellent form of activity too. So, get your seeds & tools and get all benefits at once.
Apricots are rich in fiber, naturally occurring sugars, antioxidants, vitamins and very low in fats, cholesterol, calories while they do not contain any salt, chemicals or preservatives. Apricots are a natural shield for the body making the immune system stronger, preventing the increase of blood pressure, cancer and diabetes. Apricots are on the top of the list of foods for a good night sleep and are beneficial for vision. They can be a tasteful low calorie snack for people trying to lose weight and a great help to fast and natural constipation relief.
Prunes just like apricots are rich in fiber, naturally occurring sugars, have low glycemic index, are excellent antioxidants, rich in vitamins and contain no fats or cholesterol. They are very low in calories and do not contain any salt, preservatives or additives. Prunes protect the heart health and are beneficial for the bones. People with diabetes can consume prunes as part of their diet since prunes prevent an increase in blood sugar levels. They are good for maintaing a healthy digestive system and decrease the risk of cancer as an antioxidant. Prunes are also valuable for weight loss replacing sweets.
Important tip : Dried prunes and apricots just like other dried fruits can be an excellent snack during the day and can also be used in countless low fat dessert recipes.
Give a healthy gift! Your friends would greatly appreciate a basket with dried fruits and nuts or fresh fruits accompanied by a healthy proposal to start a healthy lifestyle with you now. That way you can organize your meals or activities together. Sharing with your friends is nice!
The Mediterranean Diet consists of generous amounts of fruits and vegetables on daily basis, each full of nutritious elements providing numerous health benefits. Mediterranean Diet Foods are healthy weight loss foods, natural remedies for high blood pressure, for the risk of heart disease, treatment for symptoms of Alzheimer’s disease and cancer prevention.
Taking this healthy step of adopting the Mediterranean style will offer you big changes to a better health, well being and lifetime protection against environmental factors you can not control but may damage your health. Start now and stay healthy forever!
To make a healthy start you can find everything you need in the Mediterranean Diet Foods Online Store.
And don’t ever forget: Enjoy your meals!