The Mediterranean diet, which originated in 1970, has indirectly benefited patients with cardiovascular disease, diabetes, dementia and even prostate cancer.
The “Mediterranean diet” refers to a simple, light and nutrient-rich diet that is beneficial to health. This particular diet emphasizes the consumption of vegetables, fruits, fish, seafood, legumes, nuts and, to a lesser extent, cereals, and the use of vegetable oils (containing unsaturated fatty acids) instead of animal oils (containing saturated fatty acids) in cooking, especially olive oil. The Mediterranean diet is a special way of cooking based on natural nutrients, including olive oil, vegetables, fruits, fish, seafood, beans, with moderate amounts of red wine and garlic, and supplemented with unique seasonings.
What is the Mediterranean diet? It consists of the following main points.
The main meal consists of 3 important elements: grains, vegetables and fruits. It is best to choose whole grains, one or two servings; vegetables, at least two, to ensure vitamin or mineral intake; and fruits, one or two, to ensure the intake of oxidants and protective compounds. Try to choose local and seasonal varieties of fruits and vegetables with different “colors” and “textures”. A moderate amount of olive oil, especially extra virgin olive oil, has strong antioxidant and anti-inflammatory properties.
Drink 6 to 8 glasses of water per day. A moderate amount of dairy products each day, preferably low-fat dairy products such as yogurt, cheese or other fermented dairy products. Eat a small handful of nuts each day.
Must eat more than 2 times a week fish or shelled aquatic animals; eat 2 to 4 eggs; white meat eat 2 times, red meat less than 2 times, processed meat up to 1 time.
Can prevent heart disease and diabetes
A 10-year study by Australian researchers suggests that a traditional Mediterranean-style diet (more vegetables, fruits and fish, less other animal products) does protect against heart disease and may be especially beneficial for people with diabetes, according to Australian media reports. People who ate traditional Mediterranean-style foods most often had a 30% lower risk of dying from cardiovascular disease than those who ate Mediterranean-style foods least often.
The Mediterranean diet not only has cardiovascular benefits, but can also help prevent diabetes. The Mediterranean recipe consists mainly of fish.
