The countries that border the Mediterranean Sea inspired and influences the Mediterranean diet. This diet encourages eating a variety of foods, being physically active and drinking wine in moderation. Fresh foods are emphasized, including fish, which provides the body with many different benefits and reduces health risks.
The Mediterranean Diet
The Mediterranean diet includes a high volume of fresh fruits, vegetables, whole grains, nuts, seeds and olive oil. These foods are the foundation that makes up each meal. Meats and low-fat dairy products are eaten less often. Processed foods are discouraged from the diet and wine is consumed in moderation. Fish however, does have a place in the diet on a semi-regular basis.
Fish
You should include fish in the Mediterranean diet at least two times per week, or more often. Fish is considered more healthy than meats as a protein source in the diet because fish contain healthy fats. Meats contain saturated fats, which you should limit on the Mediterranean diet. Fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are eaten in the Mediterranean diet and provide a diet rich in omega-3 fatty acids.
Fish Benefits
Eating fish provides several health benefits. Fish contain omega-3 fatty acids, which help lower your triglycerides and decrease blood clotting. Omega-3 also helps to reduce your risk for heart attack. The American Heart Association explains that omega-3 fatty acids help decrease triglyceride levels, decrease the risks of abnormal heart beats, slow growth rate of atherosclerotic plaque and lower blood pressure.
Considerations
Other protein sources, besides fish, can be found in the Mediterranean diet. Beans, nuts and legumes are all protein sources that are encouraged in the Mediterranean diet because they provide essential nutrients without saturated fat. Nuts can be included into your daily snacks and salads. You can use beans in meals or have a bean-based soup as a healthy lunch.
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