The Mediterranean diet is a mix of the culinary traditions of the Mediterranean Sea. It is mostly a whole foods plant based diet primarily based on fruits and vegetables.
- Plant Based Foods. The Mediterranean diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol, i.e. the “bad” cholesterol that is more likely to build up deposits in your arteries. Plant based foods are generally considered to be Low in Fats that usually results in higher cholesterol levels.
- Fruits. Fruits are generally high in fiber, water, vitamin C and sugars, although this latter varies widely from traces as in lime, to 61% of the fresh weight of the date. Regular consumption of fruit is associated with reduced risks of cancer, cardiovascular disease (especially coronary heart disease), stroke, Alzheimer disease, cataracts, and some of the functional declines associated with aging
- Vegetables. Vegetables generally contain little protein or fat, and varying proportions of vitamins (Vitamin A, Vitamin K and Vitamin B6), provitamins, dietary minerals and carbohydrates. Some vegetables also contain fiber, important for gastrointestinal function.
- Whole Grains. All types of grains are good sources of complex carbohydrates. Whole grains were found to be associated with lower fasting insulin concentrations when compared to those associated with the consumption of refined grains. Whole-grain consumption to be an important component of reducing risk factors for type II diabetes when only compared to the consumption of refined grains. Consumption of whole grains has also been consistently linked with a significant decrease in risk factors for cardiovascular disease. Regular whole-grain consumption lowers LDL and triglyceride levels, which contributes to an overall 26% reduction in coronary heart disease-risk factors
- Legumes. Legumes are a class of vegetables that includes beans, peas and lentils. Legumes are among the most versatile and nutritious foods available.legumes are among the best protein sources. The low concentrations of the amino acid methionine in legumes may be compensated for simply by eating more of them.
- Nuts. People who consume nuts regularly are less likely to suffer from coronary heart disease (CHD). Consumption of various nuts such as almonds and walnuts can lower serum LDL cholesterol concentrations. nuts generally have a very low glycemic index (GI).
- Olive Oil. Consumption of olive oil may lower risk of heart disease risk factors such as lower blood cholesterol levels and reduced LDL cholesterol oxidation. 2 tbsp. (23 g) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.
- Canola Oil. Canola oil comes from the rape seed, which is part of the mustard family of plants. Canola oil is low in saturated fat and contains both omega-6 and omega-3 fatty acids in a ratio of 2:1. If consumed, it also reduces Low-density lipoprotein and overall cholesterol levels, It is a significant source of the essential omega-3 fatty acid.
- Herbs and Spices Instead of Salt. Too much or too little salt in the diet can lead to muscle cramps, dizziness, or electrolyte disturbance.Scientists have become aware of the health risks associated with high salt intake, including high blood pressure in sensitive individuals. Therefore, some health authorities have recommended limitations of dietary sodium.
- ·Little Red Meat. Regular use of Red Meat daily is considered to be harmful for human beings. Studies suggest that those who consume Red Meat regularly are likely to die earlier.
- Fish. Fish is rich in Omega 3 oil that has significant health benefits
- Poultry. Chicken meat contains about two to three times as much polyunsaturated fat as most types of red meat when measured by weight. However, for boneless, skinless chicken breast, the amount is much lower.
- Red Wine in Moderation. Red wine, in moderation, has long been thought of as heart healthy. Resveratrol in Red Wine is considered to be good for your heart. Research suggests that one or two glasses of wine a day may actually help your health.
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