The best Mediterranean food georgia is based on traditional foods that people ate back in the 1960s in countries such as Italy and Greece. Researchers observed that these individuals were remarkably healthy relative to Americans and had a lower risk of many lifestyle diseases.
Numerous studies have now shown that Mediterranean food can cause weight loss and may help reduce heart attacks, stroke, type 2 diabetes, and premature death.
There is no one way to adopt a Mediterranean food, as there are many countries across the Mediterranean Sea, and people in different regions could eat different foods. Through this article, you will learn how Mediterranean food is good for your health.
Mediterranean food based on
Mediterranean food is based on vegetables, fruits, spices, nuts, beans, and whole grains. The menu is built around these plant-based foods. Along with fish, moderate amounts of dairy products, poultry, and eggs are also essential to Mediterranean cuisine. In contrast, red meat is eaten only occasionally.
Mediterranean food uses healthy fats
Good fats are an essential part of Mediterranean food. They alternatively eat some healthy fats, such as saturated and trans fats, which add to a healthy heart.
In the Mediterranean food, olive oil is the primary source of added fat. Olive oil contains monounsaturated fat, which has been shown to have low levels of total cholesterol and low-density lipoprotein (LDL or “bad”). Nuts and seeds also have monounsaturated fat.
Fish is important for Mediterranean food
Fish is also essential for Mediterranean food. Fatty fish – such as sardines, mackerel, herring, albacore tuna, salmon, and lake trout – are rich in omega-3 fatty acids, a form of polyunsaturated fat that can reduce body inflammation. Omega-3 fatty acids also help lower triglycerides, lower blood clots, and reduce the risk of stroke and heart failure.
What do you think about wine?
The Mediterranean food usually calls for light red wine. While alcohol has been associated with a lower risk of heart disease in some studies, it is by no means risk-free. Dietary guidelines for Americans caution against drinking more or continuing to drink based on potential health benefits.
Eat-in the Mediterranean way
Want to try the Mediterranean food? These tips help you get started:
- Eat more vegetables and fruits. Try 7 to 10 courses of fruits and vegetables a day.
- Turn to whole grain bread, pasta and cereal. Experiment with other whole grains, including bulgur and farro.
- When cooking, use olive oil as an alternative to butter. Instead of applying butter or margarine to the bread, try dipping it in olive oil to taste.
- Eat seafood twice a week. Good options include fresh or waterlogged tuna, salmon, trout, mackerel, and herring. Grilled fish tastes good and requires minimal cleaning. Avoid deep-fried fish.
- Substitute meat for fish, poultry, or beans. If you are eating meat, make sure it is lean, and keep small portions.
- Eat low-fat Greek or plain yogurt and a limited amount of cheese.
Note: Many people who switch to this style of eating say that they will never eat any other way. Order Now