When you think of healthy eating, pasta, gyros, and garlic bread might not be the first items to spring to mind. And yet, study after study is showing that people in Mediterranean countries tend to live longer than those in other regions. So what is it about the Mediterranean style of eating that makes it so much healthier?
Lets look at some of the food products normally associated with
Mediterranean diet:
Olive Oil
Unlike oils made from animal fats, olive oil has been shown to actually lower cholesterol, which means less of a threat from high blood pressure which can lead to stroke and heart attack. Olive oil has also been shown to lower blood sugar, which can help avoid type II (adult-onset) diabetes. Best of all, cooking with olive oil gives your food a rich, full-bodied flavor which cannot be matched by margarine or other low-fat oil substitutes.
Tomatoes
Tomatoes grow beautifully in the Mediterranean climes, and they are heavily used in cooking in these areas. This is lucky for the Mediterranean diet because tomatoes are not only tasty, but are also packed full of vitamins and even cancer-fighting antioxidants.
Lots of Whole-Grain Cereals and Wheat
Traditionally, the Mediterranean diet has relied upon hearty helpings of unrefined pastas and breads. Whole-grain pastas and thick, heavy wheat breads are more filling and have fewer calories than white bread, which can help to fight obesity. Furthermore, they are high in important nutrients like fiber, zinc, vitamin B, and magnesium, all of which can help keep you healthier.
Healthy Helpings of Fruits and Vegetables
Mediterranean recipes often call for fresh, seasonal fruits and vegetables as well as beans and peas from the legume family. Fresh, vine-ripened fruits and vegetables are higher in vitamins, minerals, and antioxidants, which can help you avoid obesity, cancer, and heart disease. Legumes have been shown to be one of the most important parts of the Mediterranean diet in terms of extending the expected life spans of people who follow this diet.
Light on Red Meats – Heavy on Fish
A typical Mediterranean diet uses red meat only sparingly. Much more common is chicken, seafood, and fish. Fish in particular is very healthy, containing high levels of Omega-3 fatty acids and vitamins and minerals that are difficult to find in other foods. Fish has been shown to increase brain function and to cut the risk of heart disease. Red meat, on the other hand, is full of animal fats which can clog arteries and raise blood pressure.
Red Wine in Moderation
Although going overboard with alcohol is never healthy, a glass of red wine with dinner is a common feature of a Mediterranean diet. Red wine is high in vitamin C, antioxidants, and minerals like selenium. It is also thought to have protective properties toward the heart due to a feature in the skins of the grapes that evolved to fight fungal infections. People who drink red wine in moderation are less at risk for heart disease than people who abstain or overindulge.
While a longer lifespan could be attributed to the beautiful weather and lovely surroundings in countries like Italy, Spain, Southern France, and Greece, a study published by Professor Antonia Trichopoulou in the British Medical Journal 2005 has also shown that people in other countries live longer when they follow a Mediterranean diet. Furthermore, switching to a Mediterranean diet can benefit people who are already elderly or in poor health.
Following a Mediterranean diet in your own home could have a significant impact on the health and longevity of your family. Remember that a Mediterranean diet is about more than just following recipes. It’s also about using a wide variety of the freshest, least refined foods that are available to you. By varying your diet and putting an emphasis on foods that are close to their natural state, you can retain the highest amount of healthy vitamins and minerals possible, while avoiding life-threatening illnesses like high blood pressure, diabetes, and heart disease.
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