How Mediterranean Diet Benefits a Healthy Heart
The word “diet” in today’s society brings negative thoughts of extreme restrictions to help lose weight and be healthier. However, The Mediterranean diet couldn’t be any further from a restrictive diet. Instead, it’s a diet that focuses on a healthy heart and is inspired by cultures that live around the Mediterranean Sea, such as Greece, Croatia, and Italy.
In Mediterranean meals, they emphasise plant-based eating, filled with vegetables and healthy fats, containing olive oil and omega-3 fatty acids from fish. It’s a diet known for being heart-healthy. This plan also features an avoidance of red meat, sugary foods, and dairy (However, small quantities like yogurt and cheese are acceptable).
This form of eating means there is limited room for processed foods. The plate will be full of colour from fruits and vegetables, adding proteins like chicken will be presented as a side dish to avoid filling the plate.
A significant factor of the Mediterranean diet that people love is its allowance of moderate red wine quantities. It stands at around one glass a day for women and no more than two for men. These meals will be accompanied by friends and family, with strong social ties seen as an imperative factor for healthful lives.
How Does the Mediterranean Diet Work?
The Mediterranean diet isn’t a weight loss plan. It is a style of eating that evolved naturally over centuries; there’s no controlled way to follow it. Its popularity stems from its comprehensive approach to food that isn’t limited. Its success is based on the concept that the regions it comes from (Mediterranean cities) are areas that statistically have people who live longer and have lower disease rates. These places are known for having some of the smallest amounts of heart disease and cancer worldwide.
What Are the Benefits of the Mediterranean Diet?
The Mediterranean diet is recognised for its benefits to a healthy heart, minimising the risk of heart disease, and decreasing mortality from cardiovascular circumstances. Furthermore, this way of eating can lower the chance of contracting particular cancers and conditions like Parkinson’s and Alzheimer’s.
The Mediterranean diet also offers excellent benefits for those who have type 2 diabetes. This diet has been found to improve blood sugar control in those diagnosed with the condition, signifying it can be a beneficial way to manage the disease. Furthermore, adopting this diet can improve heart health, helping to reduce cardiovascular diseases.
The final point regarding the Mediterranean diet’s benefits is that people eat around nine servings of fruit and vegetables. These are packed with a range of disease-fighting antioxidants aiding your immune system.
Can it Help With Weight Loss?
The diet is a cultural way of eating, so it isn’t made to be a weight loss diet. Despite this, as one of the healthiest diets worldwide, it’s a great way to lose fat and reduce weight gain. A study found that the diet can help lose around 11 pounds more a year than typical low-fat diets. This diet is an excellent way to lose weight with an emphasis on healthy fats; it can help you live a more balanced healthy life.
The benefits of this diet are so high that it was ranked by the 2020 U.S. News & World Report Best Diets No. 1 for Best Diets Overall and ranks 17 in their list of Best Weight-Loss Diets. However, this all depends on how you eat, and sticking to this way of eating is essential.
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By Ella Orrock