The Mediterranean diet isn't a fad diet like the cabbage soup diet; it's a real lifestyle, a natural way of eating for millions of people in the world who live in the Mediterranean region, such as Greece. In recent years it has been discovered that the natural diet eaten by people in the Mediterranean region of the world can provide numerous health benefits and help to protect people against some diseases. Many people in America are starting to change their diet to make it healthier and more like the Mediterranean diet.
Healthy Fats
One of the main components of the Mediterranean diet is healthy fats. While Americans eat saturated fats from foods like hamburgers and bacon, people in the Mediterranean region limit their saturated fat intake, but eat plenty of unsaturated fats. The American Heart Association states that olive oil and canola oil are favored in the Mediterranean diet because they can lower your triglycerides and protect against heart disease. According to the American Heart Association, people in Mediterranean countries have lower rates of heart disease than Americans do, possibly due to their dietary intake of healthy fats.
Fruit and Vegetable Intake
According to the Mayo Clinic, the Mediterranean diet is rich in fruits and vegetables, with an average of nine servings a day of fruits and vegetables total. This helps to reduce cholesterol levels. Most people know that fruits and vegetables are healthy yet many Americans don't consume nearly enough in their diets. Try having fruit every day as a mid-morning snack and including at least one serving of vegetables with every dinner you make.
Alcohol Consumption
Though some people think that drinking any type of alcohol is unhealthy, the Mediterranean diet encourages the moderate consumption of wine. According to the Mayo Clinic, drinking wine in moderate amounts can reduce the risk of heart disease. Red wine in particular, has antioxidants which can help protect against cancer. According to the Mayo Clinic, the recommended intake of wine on the Mediterranean diet is 5 oz. or less a day for women and 10 oz. or less a day for men, under age 65.
Type of Meat Consumed
People who live in countries on the Mediterranean eat a lot of fish in their diet because of their proximity to the coast and the presence of the booming fish industry. The Mayo Clinic explains that the Mediterranean diet includes fish two to three times every week, but limits red meats like beef and pork. The Mayo Clinic states that fish are rich in Omega-3 fatty acids, which can protect your heart health.
Whole Grains
People who live in countries on the Mediterranean eat a lot of fish in their diet because of their proximity to the coast and the presence of the booming fish industry. The Mayo Clinic explains that the Mediterranean diet includes fish two to three times every week, but limits red meats like beef and pork. The Mayo Clinic states that fish are rich in Omega-3 fatty acids, which can protect your heart health.
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