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The Mediterranean Diet has become popular as a healthy diet that can be followed almost by everyone and especially beneficial for those suffering from heart disease or metabolic syndrome. If you are in search of a heart-healthy eating plan, the Mediterranean Diet is a perfect option for you.
It is based on the traditional foods of the countries like Italy and Greece back in the year 1960.
Various studies have confirmed that the Mediterranean diet helps in weight loss, prevent heart attacks, type 2 diabetes and premature death.
In 1980, Professor Ancel Keys delivered the results of his research on cardiovascular death rates in different countries. He found that death rates were particularly lower in Greece, southern Italy and fairly higher in the USA.
Further, he investigated the lifestyle of the long-lived Mediterranean people and considers the factors like exercise, smoking, education, stress & diet. He found that diet plays an important role in keeping these communities healthy. The diet pattern was not new; it was a traditional mix of fresh seasonal and easily stored produce. It was also found that individual components such as vegetables, fruits, monounsaturated fats and their blend with the long-term dietary pattern were quite beneficial.
Mediterranean Diet Plan accentuates eating foods like
These foods are the rich source of monounsaturated fats, fiber, and omega-3 fatty acids.
Research suggests that the benefits of following a Mediterranean style eating pattern may be many.
Mediterranean-style diet has following benefits for your Heart & Brain.
Mediterranean Diet Prevents
Here in the below-given chart experts have mentioned that what you should include in your diet plan.
Tomatoes & Lentils
|Whole Wheat||Seeds Oil|
|Peppers & Spinach||Bread|
Figs & Olives
Chickpeas & Beans
Include the aforementioned Vegetable, Whole-Grains, & Healthy Fats in your diet daily.
Along with these, all you must follow the below given also.
Mediterranean Diet also includes Red Wine with 1 glass every day for women and 2 glasses for men.
Don’t eat more than 3 meals per day. If you feel hungry between meals, then go for these snacks mentioned below:-
The Mediterranean Diet is a pattern of food proportions, rather than a set list of particular products or recipes. It is a healthy template that satisfies the WHO and UK Recommendation to consume five portions of vegetables and fruits per day. It minimizes the intake of ingredients causing health risks and maximizes the intake of healthy ingredients.
The overall thing is that one who go for Mediterranean Diet are likely to have the low risk of developing chronic and life-threatening disease than those who don’t.
To enjoy an active long life, switch to the Mediterranean Diet now and stay healthy.
Live Healthy, Live Longer!