Mediterranean Diet Health Benefits

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It has been found that folks living in Mediterranean Countries like Southern France, Spain and Italy live longer than people in other parts of the planet . Why is this?
It is what they eat and how the Mediterranean’s cook their food that makes all the difference.
From Mediterranean Country to Mediterranean Country, the way the food is cooked may differ so although the flavors are varied, the foods used are an equivalent .


What is the Mediterranean Diet?

The diet is mainly foods that come from plants, grains, vegetables especially green leafy vegetables, fruits, beans legumes, nuts, and olive oil. So, the foods that are common within the Mediterranean Countries are olives, grapes, wheat and what are often made up of these foodstuffs. Added advantages of these foods are their nutritional value; they provide antioxidants, fiber, vitamins and minerals.

The Mediterranean Diet can help people avoid what is called the ‘Diseases of Affluence.’ These diseases are common in Westernised, industrialised nations and include Heart Disease, Obesity, Type 2 Diabetes and some Cancers.

Isn’t Olive Oil A Fat and Fats Are Bad for Us?

Yes, olive oil is a fat, but it is a good fat. The body needs good fat.
· Good Fat is monounsaturated or polyunsaturated. 
· Bad Fats are saturated fats.

FATS are found in Meat and Dairy Products and some Vegetable Oils.
The body needs a certain amount of fat to be sure everything is working properly. But there are two kinds of fat that we get from our food.
SATURATED FAT causes the fat to choose the within walls of the Arteries. The FAT in the Arteries is called Cholesterol. It is the Cholesterol that makes the Blood Vessels narrow so the blood is unable to pass through properly. The heart then must pump harder to allow the blood to pass round the body, the result can be the heart is weakened, so causing Heart Failure, High Blood Pressure and Strokes.
BAD FAT is called LDL (Low Density Lipoprotein).
If you'll cut ALL the BAD FAT out of your diet, you'll be doing yourself and your body an enormous favor.
But whatever you do, do not mistakenly leave out the GOOD FAT from your diet. Because the UNSATURATED FAT has been found to liquefy the Cholesterol and pass it out of the body by natural means.
The GOOD FAT is named HDL (High Density Lipoprotein) this GOOD FAT are often found in Plants and Animal Products. Therefore, if you eat more fruit and vegetables you will be on the right path to living a healthy lifestyle.


Ancel Keys aged 96 believes his long life is due to the Mediterranean Diet. As a young scientist 50 years ago, he found that people in countries where fresh fruits and vegetables are in abundance and olive oil flows freely, Southern Italy, Southern France, Greece and parts of North Africa and the Middle East, Heart Disease is rare.
Three Tips for Eating the Mediterranean Diet
· Fill your plate with fresh fruit and vegetables they are low in calories and fats and full of much needed nutrients. 
· When buying bread go for flour made from whole grains. 
· For dessert choose fruits.

So besides preventing heart disease etc eating the Mediterranean Diet way; as a bonus, you might even lose weight.



5 Healthy Benefits of Following a Mediterranean Diet Plan



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The Mediterranean diet has been around for hundreds of years , but if you do not sleep in countries where this diet is prevalent like Greece or Italy, you'll not realize the many benefits of eating healthy foods "Mediterranean" style. According to studies, the Mediterranean diet encourages healthy weight loss and helps to scale back risks of the many life-threatening diseases. Below are five of the highest benefits of following this diet.

1. Fast Weight Loss

One of the key benefits of the Mediterranean diet is fast weight loss. This is not from the results of a diet pill or a crash starvation diet, but from healthy, portion-controlled eating. Weight loss rates will vary, but some have reported losing a mean of 10 pounds per month. Delicious diet recipes are often provided when following the Mediterranean diet that help to hurry up the load loss process without depriving you of much needed vitamins and nutrients. Losing weight alone can offer many health benefits.

2. Good Heart Health

The delicious diet recipes provided while following a Mediterranean diet are all designed to market good heart health. The Mediterranean diet consists of healthy doses of vegetable oil , fruits and vegetables, and oily fish. With some participants, a moderate amount of wine is consumed with meals. All these help to lower cholesterol and keep the blood flow to the guts at a traditional level, thus, reducing the danger of heart condition tremendously.

3. Lower Cancer Risks

Having too many toxins within the body can cause some sorts of cancer, like carcinoma . Eating the kinds of healthy foods promoted within the Mediterranean diet like fruits and vegetables will lower the quantity of poisons within the body because these foods are natural antioxidants.

4. Prevent Gallstones

Those who have fallen victim to gall stones realize how painful they will be. With around 639,000 people being hospitalized per annum with gallstones, many studies are being conducted to assist find a cause and cure. The Mediterranean diet is rich in nuts, oil , and fish. Though gallstones aren't always diet-related, consuming these foods can help to scale back the danger of gall stones or eliminate them altogether for a few consistent with recent studies.

5. Lower Blood Pressure

The healthy foods during a Mediterranean diet also can work to lower and regulate vital sign . Blood cholesterol levels can return to normal when eating fewer fatty foods and salt, and more healthy vitamins and minerals. Cooking procedures on a Mediterranean diet usually involve roasting or grilling instead of frying, so more nutrients are retained within the food during preparation, and there's much less fat consumption.

These are only a few of the benefits. The Mediterranean diet also offers many other benefits like reducing the risks of blood coagulation , diabetes, Metabolic Syndrome, and other life-threatening diseases. Do not deprive yourself. Start eating delicious diet recipes on the Mediterranean diet for healthy weight loss today.

Tips from An Italian On a Mediterranean Diet

Growing up Italian, I marveled at the women and men, in my family, who cooked. Not only were they wonderful chefs but had a natural talent for balancing food groups. There was a stress on fresh produce and meat, that i'm a fan of today. One of my grandmothers used to take me to the chicken store to pick out a chicken. Yes, the chicken was still clucking and running around. Today, although I not visit the chicken store to urge the freshest poultry available, there are still some valuable lessons i prefer to follow.

Think of Pasta as a entremots , not a main course. The first time i used to be served pasta, outside of my family, i used to be astonished. The pasta on my plate would are four servings, in my family. One pound of pasta serves eight people. Two ounces of pasta with a vegetable and a protein may be a meal. Serve more vegetable dishes, if needed. Only serve bread with your pasta on occasion. Pasta is your grain.

Have a hearty soup, as a meal, a minimum of once every week . There are so many nutritious and wonderful soups. A soup with leafy greens and beans, served with an honest Italian bread , was often served at my house. A soup, with pasta within the soup, like chicken noodle wouldn't be served with bread.

Make a salad the first course. Having more courses for dinner helps to manage the portions eaten in each course. I remember having a salad, with an vegetable oil and wine vinegar dressing , at every dinner.

Use olive oil as your main fat. We very rarely ate anything deep fried. Instead, if there was oil involved, we sauteed our vegetables, chicken or fish, and pasta in vegetable oil .
Have fruit or nuts as a dessert. During the vacations , my grandmother always had an enormous fruit bowl and another bowl with a spread of fresh nuts on her dining room table. After dinner, we were allowed to choose some fruit from the bowl and a handful of nuts. Sweet breads, cakes and cookies were an occasional treat, eaten two to 3 times a month.

I do not follow all my grandmother’s cooking traditions as much as I probably should. However, once I start to realize a couple of pounds, I typically fall back on the old ways. My sisters and I lead busy lives. Many still have children to raise as well as jobs. It is not always easy to cook the way my mother, father and grandparents did. I was surprised, therefore, when lecture my sister not too way back . Even though we live thousands of miles apart, in both of our houses, there was a pot of soup and a pot of sauce simmering on the stove as well as a chicken simmering in the crock pot. I guess the apple does not fall far from the tree, or is it the olive?


Mediterranean Diet Health Benefits Mediterranean Diet Health Benefits Reviewed by maryam on May 13, 2020 Rating: 5

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