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Friday, February 20, 2015

Eating Mediterranean

More than half the fat calories in a Mediterranean diet come from monounsaturated fats such as olive oil and nuts.


More than half the fat calories in a Mediterranean diet come from monounsaturated fats such as olive oil and nuts.
More than half the fat calories in a Mediterranean diet come
from monounsaturated fats such as olive oil and nuts.
Sounds like a great idea adopting a Mediterranean diet inspired by the traditional dietary patterns of Greece, Southern Italy, and Spain. However, there is no one Mediterranean diet since many countries border the Mediterranean Sea and diets vary between cultures, ethnic backgrounds, religious convictions, and budgets. Nevertheless, the commonly thought of Mediterranean diet emphasis is on fresh fruits, vegetables, whole grains, potatoes, beans, and healthy fats.


More than half the fat calories in a Mediterranean diet come from monounsaturated fats such as olive oil and nuts. Monounsaturated fat does not raise blood cholesterol levels the way saturated fat does. Dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten. Eggs are minimally eaten around zero to four times a week and wine is consumed in low to moderate amounts. But the Mediterranean eating may not be entirely contribute to a healthy lifestyle, more physical activity and good friends may also play an important role.


The Mayo Clinic states research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol that is more likely to build up deposits in your arteries. In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality.


The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer. For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.


Roasted eggplants, potatoes and vegetables
Roasted eggplants, potatoes and vegetables

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