Mediterranean Diet Recipes

Main Health benefits of the Mediterranean Diet recipes

The Mediterranean diet is a traditional and effective diet plan, it has been qualified for many years by doctors and nutritionists as the best diet, especially for diabetic patients with cardiovascular disease. [1]

Research on the Mediterranean diet has confirmed its benefits for cardiovascular health, digestive system, and mental health.

What is the Mediterranean diet?

The Mediterranean diet represents a lifestyle, practiced by the ancient and current inhabitants of the areas near the Mediterranean Sea, such as Portugal, Spain, Italy, and Greece. The food between countries may vary, but the essence of Mediterranean food is the same.

The Mediterranean diet is based mainly on a natural diet, with little presence of animal fat, with extra virgin olive oil being the main fat source.

Main foods of the Mediterranean diet

  • Extra virgin olive oil
  • Vegetables in large portions
  • Fresh and organic fruits
  • Nuts
  • White meat: Fish and chicken; the protein portions are usually smaller than traditional diets
  • Eggs
  • Dairy products of natural origin, processed dairy products are avoided, these are replaced by Greek yogurt, natural yogurt, and other natural dairy products.
  • Wine

Common foods that are not consumed in the Mediterranean diet

These processed foods should be avoided in the Mediterranean diet

  • Refined sugar
  • Red meat
  • Butter
  • Refined flours
  • Processed foods

Health Benefits of the Mediterranean diet

  • Variety of foods to consume:

In the Mediterranean diet, all vegetables and fruits are allowed. The Mediterranean diet is versatile and there is a wide variety of foods, from roasted dishes, steamed and grilled. It is a balanced and flexible diet. [1]

  • Increase longevity:

 It's not just about living longer, the Mediterranean diet will improve your quality of life. Those who lead the Mediterranean diet as a lifestyle are more active energy people, with a better organic response, strengthened immune system and have better digestive health

  • Delicious food:

Diets are usually associated with tasteless and unpleasant food. The Mediterranean diet is different because it contains delicious and healthy dishes, with delicious and unique spices. Mediterranean food is ideal to avoid heart disease, due to the consumption of olive oil and bluefish, which has a high content of omega 3 and other very beneficial fatty acids. [2]

  • Prevents chronic diseases

Diabetes and high blood pressure are diseases linked directly to lifestyles and food. The Mediterranean diet reduces the risks of chronic diseases due to its high consumption of foods such as fish and fruits. Real nutrients and antioxidants are essential for health.

The Mediterranean diet was recognized as the diet of the year 2019, studies have shown its contributions to health in the prevention and treatment of diseases.

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