A Mediterranean diet is the natural way of eating of the people who live in the Mediterranean region. Their diet is shaped by the popular industries, such as fishing, and what plants grow abundantly in the area. The Mediterranean diet can help to reduce your risk of heart disease and even some types of cancers, according the Women's Heart Foundation. Since the Mediterranean way of eating is so healthy, many Americans have recently begun trying to eat a Mediterranean diet. You don't have to change everything you eat, but adding a few healthy foods into your diet more often can make your diet more similar to the Mediterranean diet.
Fish
The fishing industry is popular in the Mediterranean because of its proximity to the coast. Since fish are readily available there, people in the Mediterranean eat fish often, instead of higher fat red meats like beef or pork. According to the Mayo Clinic, some fish, like salmon and albacore, contain Omega-3 fatty acids, which can improve your heart health and lower your triglyceride levels. Try replacing meat with a filet of fish two times a week for optimum health benefits.
Olive Oil
While Americans typically butter their rolls and toast, people who live in the Mediterranean region of the world use olive oil instead. Italians especially, like to put olive oil on bread, pasta, and even as part of a dressing for salads. The Mayo Clinic explains that it is wise to use olive oil in your diet because olive oil contains healthy unsaturated fatty acids which can lower your cholesterol and help to prevent heart disease.
Tomatoes
According to the Mayo Clinic, the Mediterranean diet is rich in fruits and vegetables. Tomatoes are actually a fruit, which offer many health benefits. In the Mediterranean diet, tomatoes are used in sauces, in soups, on pizza, in salads and even eaten raw. It is easy to increase your intake of tomatoes because you can buy them canned or fresh and use them year-round.
Grapes
People who live in Greece eat an average of nine servings of fruits and vegetables every day, according to the Mayo Clinic. Red grapes are a fruit which is enjoyed throughout the Mediterranean, and not only in the form of wine. Grapes are made into wine and juice in the Mediterranean region, but they are also eaten fresh. The Mayo Clinic states that grapes are full of cancer-fighting antioxidants.
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