If you want to protect your heart, following a diet from the sunny Mediterranean cost may be just what your doctor recommends.
A new study from McMaster University in Hamilton, Ontario, demonstrated a fact that scientists have long suspected: a Mediterranean diet can prevent heart disease.
The study is a systematic review of the evidence supporting a causal link between diet and coronary heart disease. The article appeared in Archives of Internal Medicine is a research who evaluated approximately 200 studies conducted between 1950 and 1970 investigating the connection between diet and heart disease.
It was found that regular consumption of fruits, vegetables, nuts and monounsaturated fats (like olive oil), foods commonly used in the Mediterranean diet, reduces the risk of heart disease. This diet extensively recommends fish meet, but also a small quantity of red wine and red meat.
On the other hand, the study reveals that a high consumption of certain foods can cause increased risk of heart disease. Try to avoid products that contain high glycemic index (which measures how quickly carbohydrates affect blood glucose levels). Foods such as refined flour and potatoes quickly affect blood glucose levels, while low-GI products, such as whole wheat and vegetables, increase blood glucose levels in a controlled manner.
The study also revealed that diets high in unsaturated fatty acids (found in hydrogenated oil products such as margarine, pastries and chips) can increase heart disease risk.
Here's how you can easily integrate these principles into your diet: eat more salad and vegetables daily, use as dressing an olive oil and vinegar mix instead of the one bought at the store. Eat bread, rice and whole wheat pasta instead of white flour. Choose to eat fish more often, and when you eat meat, reduce portions; consider meat as a garnish, not a main course. Between meals eat fruit or nuts every day. Enjoy a glass of red wine during dinner.
Eating as if you would live on the beautiful Mediterranean cost, you can protect your heart and enjoy delicious and plentiful meals at the same time.
A study regarding the emergence and evolution of mild cognitive disabilities and Alzheimer's disease showed a clear tie between the Mediterranean diet and brain health.
A diet rich in fruits, vegetables, nuts, fish and grains, but with low quantities of meat and whole dairy products is beneficial for the brain and heart. The study examined a group of patients suffering from mild cognitive problems in parallel with a group of healthy people.
Five years later, 25% of the healthy group of people have shown signs of problems at mild cognitive level, while those who followed a Mediterranean diet had a lower risk of developing that disease. A number of people in the cognitive problems group became ill with Alzheimer's while those who followed a diet rich in fruits, vegetables and fish were less likely to get sick with Alzheimer's disease. Although more research must be done to confirm these data, the results are promising. The study was purely observational, and experts can not confirm with certainty that a Mediterranean diet can cure neurological diseases.
However, we can say that this type of diet is beneficial in disorders such as hypertension, heart disease, diabetes or other similar diseases. Cholesterol and blood sugar level is smaller for those who prefer a Mediterranean diet; other benefits would be reducing inflammation, another important cause of mild cognitive accidents.
Change your eating style - change your life !
Some time ago, I had the opportunity to spend several months in Greece, on the island of Corfu. It was a pleasure and, equally, a life lesson. We ate what the locals eat, and the immediate effect was that I lost a few pounds, without the slightest effort, got a great tone, strength and zest for life. And all this just because of how I ate.
So, I challenge you to try to change your style of eating. It's much easier than you might think, and what I propose you is more tastier than regular food. And there are no restrictions regarding the quantity. What is already known as the Mediterranean diet has some basic principles, which you can apply anytime you eat or cook.
Whenever you can, eat the pasta, dairy products - in all possible forms, eggs, plenty of olive oil, olives and lemon juice, eat raw or steamed vegetables. The Mediterranean diet, followed in its essential points, is the easiest way by which you can protect yourself and your family from chronic cardiovascular, digestive and nutrition illnesses and serious metabolic diseases.
Eat fresh food!
No mater the dish, cooking fresh foods is better. As fresh as you can. When eating fish, chicken or other type of food, try cooking untreated, unfrozen foods. One of the Greek's principles is to buy fresh meat, cook it with minimal ingredients in the shortest time possible and to eat slowly, outdoors, in the company of your loved ones and friends. The same goes for vegetables, fruits and milk. No one says you should never eat meat that has been frozen. If prepared in a healthy manner, you still benefit of 90% of all its active ingredients.
Switch to olive oil
For Greeks there is no other edible fat except olive oil. They use it on everything. On salads, fries, in cakes. I'm not sure, but I think they invented the combination of fermented cheese, like feta or cottage, over which they pour abundantly, olive oil, with onions, tomatoes, peppers and cucumbers sprinkled with sea salt and parsley. Olive oil with cheese! It's worth trying, it's unique! Replace any fat with olive oil, including butter and margarine. Drizzle bread slices with olive oil and fry them. It's incredible! Greeks combine olive oil with all sorts of other spices, garlic, pepper, herbs. The results are stunning. Even when making cookies, they combine olive oil with different proportions of honey, wine, powdered almonds, walnuts, vanilla and other ingredients. The results are of great refinement and simplicity.
Vegetables and fruits
Salads in any combination, with olive oil, lemon juice (for the most dairy - change the lemon juice with orange juice) and sea salt. Nothing else. Vegetables and fruits are the main course dish. Fat yogurt combined with goat, cow or sheep cheese, fermented or fresh, thyme, cayenne, pepper and parsley. Vegetables which can't be eaten raw are softened by frying (only in olive oil) or boiling them. In the fruit chapter, oranges and lemons are a must and according to season fresh tangerine, pomelo, grapefruit, apples, pears, peaches, kiwi, figs, berries, cherries, strawberries, grapes and apricots.
Eat slowly!
How long did your last lunch lasted? Between 20 to 30 minutes? Wrong! Greek Dinner is a ritual that can go from one hour to three hours, during which time you should eat slowly, enjoying the company of those around you and the delights of their... very large dishes. Eat slowly! And if you can not afford such a luxury because of lack of time, try to enjoy lunch with your family, at least on Saturdays and Sundays.
Feed your soul!
For the Greeks, eating is more than feeding. When eating, Greeks feed their need for food but at the same time they nourish their soul. Talk, laugh, relax, enjoy, rest and eat at the same time. Food must feed your spirit in equal measure with your body and soul! The Greeks style of eating is easy to adopt and to follow. It's tasty, simple and healthy. Unfortunately, not very economical, because good quality olive oil is a small fortune. But looking on all the benefits brought by the Mediterranean Diet I say it's definitely worth it.
Ideas and suggestions
Add cereal to the Mediterranean diet and you'll have a healthy and complex diet plan. Do not avoid meat, but quit the sausages. For the daily snacks, use chicken, fish combined with light salads. Cheese should be the main source of calcium, a slice of feta, meaning 10 percent of your daily calcium requirement. Do not avoid fat yogurt, but don't abuse. Fat yogurt mixed with honey, almonds, fruit smoothies, cocoa or vanilla can make the best and healthiest ice cream.
Alternate olive oil with corn oil or combine them. It's good for variation and budget. Flavor the olive oil in different combination. In small bottles that can be closed tightly mix olive oil with a clove of garlic, thyme seeds, dill seeds, pepper or horseradish, parsley, tarragon. Leave the bottles a few days in a cool and dark room.
Enjoy !
