Mediterranean Diet is a Healthy Diet for Longevity

What’s in the Mediterranean Diet?

The Mediterranean diet encompasses a lot of foods, but a few examples would be: - Vegetables: Broccoli, carrots, green beans, spinach, tomatoes, and peppers. Mediterranean dieters eat lots of vegetables. Fruits, Oranges, apples, pears, grapes, berries (blueberries are a special favorite), melon, and pomegranates

- Fruits are a major part of the Mediterranean diet. Nuts and Seeds, almonds, walnuts, and seeds like sesame seeds, pumpkin seeds, and sunflower seeds. Whole Grains, barley, oats, and wheat

- Whole grains are an important part of the Mediterranean diet. Fish are a central part of the Mediterranean diet. Seafood like crab, oysters, mussels, and calamari are eaten regularly by people following this diet. Beans and Legumes, chickpeas, lentils, kidney beans, fava beans, and lima beans, beans and legumes are a regular part of the Mediterranean diet. Dairy products, Yogurt, cheese, and milk are a regular part of this diet.

How does the Mediterranean diet help you stay healthy?

The Mediterranean diet has shown to have a number of health benefits. - Heart Health - The Mediterranean diet has been shown to help reduce heart disease by as much as 30%. This is important because heart disease is the leading cause of death worldwide. Blood Pressure, a study comparing the effects of the Mediterranean diet with a low-fat diet on blood pressure found that the Mediterranean diet is just as effective in lowering blood pressure as the low-fat diet. Type 2 Diabetes, a Mediterranean diet supplemented with extra virgin olive oil has been shown to help prevent Type 2 Diabetes in people at risk of getting it. A Mediterranean diet has also been shown to reduce the rates of certain types of cancer like lung cancer and breast cancer. Brain Health, more research is needed to determine the role of a Mediterranean diet in mental health, but initial studies show that it may be helpful for preventing Alzheimer’s disease. Weight Loss, the Mediterranean diet is also effective for weight loss, though people following it need to be careful not to replace the calories in their diet with extra servings of nuts, olive oil, and red wine.

Nuts and fish are staples of this diet

The Mediterranean diet is usually associated with eating lots of fruits, vegetables, and fish, but it also features nuts, beans, grains, and minimal amounts of red meat and dairy. Some of the nuts eaten regularly in this diet include almonds and walnuts, but less frequently figs, hazelnuts, and pistachios. Fish is a staple of the Mediterranean diet. The most commonly eaten fish in this diet are salmon, tuna, mackerel, anchovies, and sardines. Beans and grains are regular parts of the Mediterranean diet. Beans are eaten regularly as a source of protein and are often served along with grains like whole-wheat pasta and brown rice.

Beans and grains are also important

Beans and grains are also important parts of the Mediterranean diet. - Beans - Beans are a regular part of this diet, and some of the most commonly eaten beans include chickpeas, fava beans, and lima beans. Whole Grains, Whole grains are an important part of the Mediterranean diet. Barley, oats, and wheat are some of the most frequently eaten grains.

Conclusion

The Mediterranean diet is well known for being one of the healthiest ways to eat. It’s jam-packed with fruits, vegetables, whole grains, beans, and nuts. Its proponents also praise its focus on olive oil and consumption of red wine in moderation. This eating plan is particularly well-regarded because it was first studied extensively in the 1950s when scientists were becoming aware of how damaging a typical Western diet can be. The researchers observing the participants of the study found that those who followed a mostly plant-based diet high in fruits and vegetables and low in red meat had significantly lower rates of heart disease, stroke, and death from any cause than the control group who ate a standard Western diet. The results you will see are amazing and the recipes are easier than you think.