the Mediterranean Diet
If you have heard of the Mediterranean diet, you may have heard the term “Blue Zones.” These Blue Zones are areas in the world where people live the longest. A vast amount of research has been done on these areas to see what keys to health these people hold, and nutrition is a huge factor. One of these Blue Zones is in the Mediterranean, specifically Sicily.
Research has consistently shown that the Mediterranean Diet reduces the risk of cardiovascular disease and mortality as a result. The components of this diet feature the foods available for the region - grains, fruits, vegetables, healthy fats and seafood. Almost every meal in the Mediterranean Diet includes whole grains, fruit and vegetables.
What Sets This Diet Apart
Protein recommendations are a significant factor that sets this diet apart, with a focus on plant based foods like nuts and beans. This is a heart healthy approach, replacing saturated animal fats with healthy ones.
Clean plant based approach limits red meat but is still included in this diet. Focusing on getting most of your nutrients from fruits and vegetables, and getting adequate protein from healthy sources. A majority of intake being from whole foods, and consuming refined foods sparingly.
Healthy fats - monounsaturated fatty acids (MUFAS) and polyunsaturated fatty acids (PUFAS) are protective of heart health by decreasing LDL and increasing HDL. Olive oil, canola oil, rapeseed oil, and avocado oil are great to use while cooking in small amounts.
Replacing all grains with whole grains because they are rich in fiber, prebiotics, and other nutrients. Carbohydrates are the majority of your energy and will keep your mind and body going, but choosing the right ones are important. Opt for grains such as whole wheat bread or pasta, faro, brown rice, or quinoa.
Seafood multiple times a week adds brain boosting Omega-3 fatty acids, for another healthy protein option.
Example Menu:
Breakfast:
Rolled oats, slivered almonds, fruit, and dollop of nonfat greek yogurt
Lunch:
Tuscan bean soup with herbs, garlic, and faro
Dinner:
Grilled fish with roasted vegetables and whole wheat pasta
Snacks:
Fruit, greek yogurt, nuts, cheese
Take Away
The Mediterranean Diet includes a healthy variety of foods that are beneficial for overall health, and limits foods high in sugar and saturated fats. But no matter what lifestyle you follow, having appropriate portion sizes, physical activity, and drinking plenty of water are always important. If you are looking for a way to add more vegetables into your diet and be more heart health conscious, this lifestyle has been proven to be beneficial.
Sources:
Diet Review: Mediterranean Diet. (2019, May 22). Retrieved May 6, 2021, from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/
Mediterranean diet for heart health. (2019, June 21). Retrieved May 6, 2021, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
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