1. Understanding the Idea of a Glass of Wine Each Day
Most proponents of the Mediterranean diet like the addition of wine to meals. Scientists who study the Mediterranean diet say drinking one or two glasses of wine, and red wine in particular, each day has heart health benefits. But people who know they have a problem with alcohol or anyone with an addictive personality should probably give this part of the diet a miss. For those at risk for alcoholism, one glass of wine a day may be all it takes to start them down a slippery path. People without addiction problems can probably enjoy wine in moderation and gain the health benefits, as well.
2. Got Milk?
One of the few criticisms of the Mediterranean diet is that the low emphasis on dairy products can create calcium levels and iron levels that are below normal. The calcium issue is particularly worrisome for post-menopausal women, who often have soft and brittle bones. In the Mediterranean diet, you normally consume only about one cup of yogurt each day and only about one ounce of cheese. If you are following the Mediterranean diet and are concerned about calcium and iron, there are a few steps you can take to resolve this. It's simple to take a calcium supplement each day, and doctors frequently recommend this anyway for senior women. You can also switch to cooking in iron pots and pans, if you don't already do so. Researchers say studies on cooking in iron clearly show the health benefits. You can also modify the Mediterranean diet a little to include moderate amounts of dairy products.
3. Substitute Olive Oil
The Mediterranean diet promotes the liberal use of olive oil as a healthy cooking choice. Unlike butter and margarine which contain saturated and trans fats, olive oil contains mono saturated fat, which can significantly lower your chances of getting heart disease. Mono saturated fats decrease the bad cholesterol. You only need a few tablespoons of olive oil a day to cut your heart disease risk. But don't make the mistake of adding olive oil to your diet and not cutting out other fats. You must substitute olive oil for other fats in your diet to get a real health benefit. Adding some olive oil to a skillet already filled with butter doesn't help you at all. And choose virgin or extra-virgin olive oil over other types. They have the highest amount of an important and powerful antioxidant called polyphenol.
Member Comments