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Healthy Diet Plans >>
Diet and Weight Loss >>
Mediterranean Diet |
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A Mediterranean Diet For You The decreased risk of heart disease and cancer in Mediterranean culture is due to their diet that comprises of fruits, vegetables, olive oil, greens and whole grains; legumes, pasta, fish and de-skinned chicken.
In whole-grain you get all the nutrients, complex carbohydrates, protein, antioxidants and phyto-chemicals that provide protection against heart disease and cancer.
But processing of whole grains removes the outer layer of bran, which reduces its nutrients. Whole-grain provides energy and calories, with little fat and it takes longer time to digest foods and helps in weight reduction.
The Mediterranean diet was associated with 35% reduction in the risk of mortality due to coronary heart disease and 25% reduction in death due to cancer. It also significantly reduces inflammatory proteins in blood stream.
Mediterranean’s use olive oils and olives liberally in almost everything they eat.
They eat less animal fat compared to most countries. The mono-saturated fat in olive oil decreases the bad LDL cholesterol and increases the good HDL cholesterol, thereby decreasing heart attacks and strokes. Olive oil also contains certain antioxidants that are cancer-protective.
Mediterranean’s do not require any aerobic activity because they are indulged in a lot of walking. They climb up and down hills and keep in good shape. Studies showed that elderly people who followed Mediterranean diet combined with 30 minutes of daily walking reduced mortality rates by 65%.
Researchers found that Mediterranean Diet reduced body weight significantly along with blood sugar and insulin levels, cholesterol and B.P. There was an increase in good cholesterol.
The Diet prevented accumulation of fat around the abdomen and reduced risk of Alzheimers disease and diabetes.
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