Complete Guide on Mediterranean diet and its great benefits

Mediterranean diet
Mediterranean diet

Do you care to know what a Mediterranean diet is? For some time now many have had varying views about the Mediterranean diet. Some even think it’s some kind of Chinese food dietary while others think it’s a food diet for people living in the Mediterranean sea alone.

Well!..soon we are going to know why these views are either true or false and some reasons behind them. So let’s hop in and get started…

what’s your view on a Mediterranean diet?

Mediterranean diet
Mediterranean diet

A true Mediterranean diet is a region-based traditional special food that includes vegetables, fruits, beans, olive oil, nuts, seafood, and dairy with perhaps a glass or two of red wine. Because the inhabitants of Greece, Crete, and southern Italy live on a Mediterranean diet, they have the lowest chronic disease rate and the highest live expectancy rate even though they have inadequate health care.

It isn’t only about eating fresh unique food materials. It involves daily physical activity, and sharing meals with others which are vital elements of the this Diet Pyramid. This can have a great effect on your mood and mental health and can aid in fostering a deep feeling and pleasure of eating healthy and delicious foods.

Since this diet can be an inexpensive, satisfying and very healthy, it is encouraging to swap your diet with it as this can give an awesome experience, especially if you’re trying to move away from the boredom of processed and junk foods. An example of this is making a switch from pizza and pasta to fish, vegetables, and avocados which may take some effort, but will give you a healthier and longer life.

Though Mediterranean diet is a traditional healthy living habit practiced by people from countries bordering the Mediterranean Sea, including France, Italy, Greece, and Spain, it varies by country and region and therefore not only people living around the Mediterranean sea engage in it today. Notwithstanding that it has a wide range of definitions, it generally involves fruits, nuts vegetables, legumes, beans, cereals, grains, fish, and unsaturated fats such as olive oil with perhaps a low intake of meat and dairy foods.

This diet has not only been linked with good health but also a healthier heart

 

Health Benefits Of A Mediterranean Diet

Mediterranean diet

The Mediterranean diet is of great importance because of its benefit in preventing heart diseases, reducing the mortality rate from cardiovascular diseases, helping weight loss and lowering the level of deadly LDL cholesterol. It’s also involved in lowering the possibility of certain cancers, like breast cancer, as well as conditions like Alzheimer’s and Parkinson’s disease.

A traditional Mediterranean diet consisting of large quantities of fresh fruits, nuts, vegetables, fish, and olive oils can reduce your risk of serious mental and physical health problems, especially when combined with exercises.

1. Reduces the risk of Parkinson’s disease.

Parkinson’s disease is a chronic neurological disorder affecting movement. It is characterized by tremor, slowness of movement (bradykinesia), cogwheel or lead-pipe rigidity, and postural instability. Due to the high levels of antioxidants in the Mediterranean diet, cells can be prevented from undergoing a damaging process called oxidative stress. This will in turn cut down the risk of Parkinson’s disease.

2.Protects against type 2 diabetes

The Mediterranean diet is rich in fiber which helps in maintaining bowel health, lowering cholesterol levels, controlling blood sugar levels, and achieving a healthy weight. These in turn protect your body from type 2 diabetes.

3. Reducing the risk of Alzheimer’s.

Alzheimer’s disease is a disorder involving loss of mental functions resulting from brain tissue changes. It’s usually associated with memory loss.

Research suggests that the Mediterranean diet reduces cholesterol, blood sugar levels, and unclog blood vessels, which in turn may reduce your risk of Alzheimer’s disease or dementia.

4. Prevents heart disease and strokes.

Preventing heart diseases and stroke is one of the exciting health benefits of a Mediterranean diet. This is possible because a Mediterranean diet discourages certain foods which can cause heart diseases such as bread, processed foods, red meat, and alcohol. It encourages drinking red wine, vegetables, fruits, dairy, and fish which are food materials that can help in preventing heart disease and stroke.

5. Increases longevity.

Mediterranean diet not only prevents the possibility of heart attacks and stroke in people but it also increases longevity. It was stated that those who practiced the traditional Mediterranean diet were incredible partakers of longevity.

6. Keeps you agile and fit.

The Mediterranean diet removes the risk of developing muscle weakness, cramp, and heart attacks. Research has shown that those who engage in Mediterranean diets are agile and live long.

 

Few Mediterranean diet recipes you may like to try

Mediterranean diet

Mediterranean diet is one of the healthiest and best food is now an eating lifestyle for many in developed countries. Since it is an eating lifestyle, it involves daily consumption of vegetables, fruits, nuts, fish, eggs, legumes, and dairy products. It also limits you from smoking, and eating meat and makes you stay active and exercise regularly.

Below are few awesome Mediterranean diet recipes which should be of interest to you

1.Creamy Goat Cheese Penne

This is a Mediterranean diet recipe prepared from tomatoes, pepper, and goat cheese which makes it creamy.

2.Mediterranean Orzo Salad

Though this Mediterranean recipe looks like rice, it’s a small pasta in rice form. Most times, Mediterranean Orzo Salad is used for lunch .it is prepared from salty feta cheese, Kalamata olives, mint, and dills.

3.Salmon with Capers

Salmon with Capers is a mediterranean diet recipe made from fish, lemon, herbs, and butter sauce made from garlic and Carpers. It is easy to prepare.

4.Easy shrimp Paella

This is a traditional Spanish rice dish made from rice, veggies, artichokes, smoked paprika, and shrimps. it is usually prepared at weeknights.

5.Baked Falafel Bowl

Falafel is a common Mediterranean chickpea fritter. It is usually baked rather than fried and served in a bowl. It is prepared by layering the Herby patties in a bowl with crunchy colorful veggies and then drizzled with a cilantro yogurt sauce.

6.Mediterranean Quinoa Salad

This Mediterranean diet recipe is full of fresh healthy ingredients. It is prepared from greens, feta cheese, kalamata olives, and sofrito flavored quinoa. This Dish Salad is mostly eaten as dinner.

7.Quinoa Stuffed Pepper Recipe

This is one of the best Mediterranean  diet recipes. It is prepared from roasted multi-colored bell pepper, shallot, garlic, pistachios, parsley, lemon, oregano, and paprika. Most times, fat cheese is sprinkled on it to achieve a better taste.

8.Vegetarian Split Pea Soup

Vegetarian Split Pea recipe is one of the Mediterranean diets which are easy to prepare. It is prepared with split peas, flavoring ingredients, and water. Sometimes garlic and onions are also added to increase its flavor.

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