Mediterranean-Diet

Mediterranean-Diet

   
It's about lowering cholesterol, preventing dementia and heart disease, not making people fat, "said Dr.

Michael D'Alessandro, a professor of nutrition at the University of California, San Diego.
   
In the meantime, it is no secret that people in the Mediterranean lead healthier lives than most of us, but most do not follow the diet, and more and more of them do. There is an obesity crisis that is crippling our health system, and few understand exactly what this diet is. Anything that smells good or comes from a medicine bottle is generally considered delicious, unless you hate olive oil.
   
The Mediterranean diet is perhaps the healthiest in the world, and in fact it is a diet that includes a combination of fruits, vegetables, cereals, legumes, nuts, seeds, fruits and vegetables. Unlike other diets, the Mediterranean diet is not about what foods should be eaten or restricted, but rather about the balance of all of them.
   
Research suggests that the consequences of a Mediterranean diet can have many benefits, such as reducing the risk of depression, heart disease, diabetes, high blood pressure and obesity, to name a few.
   
A new study from the University of California, San Diego has found that Mediterranean consumption is also associated with a lower risk of heart disease, diabetes and high blood pressure. After following a Mediterranean diet for only six months, participants had lower blood pressure, lower cholesterol and lower blood sugar levels.
   
Researchers attribute these positive results to the heart - healthy nutrients found in whole foods, such as fiber in whole grains, healthy unsaturated fatty acids packed in fish, nuts and olive oil, and healthy fats in nuts, fruits and vegetables.
   
The Mediterranean diet is rich in fiber, which is slowly digested and can prevent large fluctuations in blood sugar and help you maintain a healthy weight. It costs a lot to eat this way, but there are still many ways to use this lifestyle to live a healthier, longer life. The Mediterranean diet has many advantages and is now one of the most popular diets in the world.
   
With meals of beans and lentils as the main source of protein, consisting mainly of plants and whole grains, it is a healthier alternative to serving meals made from packaged and processed foods.
   
Since almost all Mediterranean diet recipes start with olive oil, make sure you consume at least 1 / 2 cup of extra virgin olive oil. You'll want extra virgin olive oil, which is pressed first and really extracted. To test if the oil is extra virgin or just a bit native, drink a teaspoon of oil and wait a few minutes and then drink it.
   
If you are an older adult, the nutrients you gain from a Mediterranean diet can reduce your risk of developing muscle weakness and other signs of weakness by about 70 percent. Research suggests that the Mediterranean diet improves overall blood vessel health, which in turn can reduce the risk of Alzheimer's and dementia. The high level of antioxidants in your Mediterranean diet also prevents your cells from undergoing a harmful process called oxidative stress, which halves your risk of Parkinson's.
   
Studies suggest that a Mediterranean diet can reduce inflammation in people with osteoarthritis (OA) and protect against weight gain, bone fractures and the risk of disability. If you reduce your risk of heart disease and cancer with a balanced diet, you can also reduce the risk of death by up to 20% at any age.
   
For example, people in Greece and southern Italy have been eating for centuries and are credited with a number of health benefits, such as lower blood pressure and cholesterol. The diet focuses on fresh, locally grown fruit and vegetables, as well as fresh Mediterranean vegetables and fruits.
   
The Mediterranean diet is also low in fat, with monounsaturated fatty acids less than 1% of the total fat content of the body. The US National Guidelines for 2015-2020 have developed a healthy Mediterranean dietary pattern to evaluate and reflect the positive health outcomes. A meta-analysis from 2013 compared the Mediterranean diet following a Mediterranean diet with a control diet. 
   
The disease - the combative power of the Mediterranean diet - stems from its ability to regulate inflammation by focusing on low-fat, high-protein foods such as fruits and vegetables, and by excluding and limiting the consumption of high-fat foods such as meat, dairy, eggs, and dairy products. Vegetables include whole grains, legumes, nuts, seeds, fruits, vegetables and nuts. Enjoy fresh fruit for desserts and snacks, as well as nuts and seeds for breakfast, lunch and dinner.
   
It is now known that OA has an inflammatory component, This way of eating can lead to real improvements in joint pain. A 2015 study published in Arthritis reported that patients with osteoarthritis had a significant reduction in pain after switching to a plant-based diet. I have arthritis patients who are in the process of stopping their arthritis treatment and switching to a Mediterranean diet, "says Dr. Mary Ann O'Neill, a Seattle-based nutritionist.