The Mediterranean diet is widely known for its various benefits as it contains large amounts of healthy foods. When it’s consumed for numerous years in a row, it has been proven to prevent or reduce the risks of Alzheimer’s disease, heart disease, Parkinson’s disease, cancer, type 2 diabetes and high blood pressure. The risk of early death can also be reduced with this miraculous diet. The best aspect about the Mediterranean diet is that it’s extremely easy to prepare and also, it’s inexpensive.
What Does a Mediterranean Diet Contain?
This highly praised diet is extremely rich in fruits and vegetables and it also includes grains, beans and peas. At the same time, it features moderate amounts of fish and chicken. The Mediterranean diet contains little to no red meat, the fat being mostly unsaturated, coming from nuts and olive oil. Moreover, a Mediterranean meal is usually accompanied by a glass of wine, which was also proven to have benefic properties for the blood pressure and the heart.
When combined with a non-smoking lifestyle and with moderate exercise, the Mediterranean diet can provide a balanced, affordable and healthy life.
So, this diet is based on plant-based foods, including whole grains, vegetables, herbs and spices, olive oil, seeds, legumes, nuts and beans. So, as you can notice, the butter and other saturated fats are replaced with the healthier olive oil. At the same time, salt, which can be detrimental for the health of your heart, is replaced with spices and herbs.
Next, a Mediterranean diet contains a fair amount of seafood and fish, from where you can get the necessary omega-3 fatty acids that can help you with a wide array of conditions, from cancer to depression. Consume them 2 times per week.
Yogurt, cheese, eggs and poultry are recommended twice a week and you are allowed to eat red meat and sweets 2 or 3 times per month.
How Can the Mediterranean Diet Help You?
Numerous studies have been conducted so as to demonstrate whether or not the Mediterranean diet is indeed beneficial for your health and every time the results have been positive.
So, the diet was shown to increase longevity, meaning that it reduced the chances of death no matter the age. At the same time, it was proven to reduce the chances of dying of or developing from cancer or heart disease. All these effect have been confirmed in USA and UK populations.
The Mediterranean diet also diminishes the risk of developing Alzheimer’s disease and Parkinson’s disease. By consuming this diet, you are less prone of becoming obese. Not to mention that the Mediterranean meals are recommended in various weight loss diets.
Last, but not least, this amazing Mediterranean diet can prevent the developing of the type 2 diabetes. Also, it can lower the raised blood cholesterol and the high blood pressure, reducing the risk of vascular and cardiac diseases that can lead to more serious complications and require permanent medication.
So, if you want to adopt a healthy lifestyle, a Mediterranean diet can offer you all the wholesome benefits you’re looking for.