Did you know that consuming a
Mediterranean diet for three months can reduce the risk of heart disease by
15%? But that is not all! Because of the numerous beneficial effects that a
Mediterranean diet has on overall health, it is one of the top recommendations
from nutrition experts today.
What is the Mediterranean diet?
This diet is rich in whole grains like breads, pasta and rice; fish and other
seafood, legumes including beans, peas, and lentils; cheese, olives and olive
oil; nuts and seeds; vegetables including tomatoes, lemons, eggplants and
potatoes; and fruits, comprising oranges, grapes and figs.
Each food group of the Mediterranean diet has
its own nutritional value and benefits:
1. Pasta, rice, and bread:
o A great
source of complex carbohydrates which give the body energy for a day full of
activities
o Generally
low in calories and fat when prepared and cooked in a healthy way
2. Fish:
o A great
source of protein and iodine
o Rich in
omega-3 fatty acids that benefit the heart and overall health
3. Fruits and vegetables:
o Full of
healthy fibre and antioxidants which play a role in fighting disease and
maintaining healthy skin
o High
pigment content that colours your food and protects body cells from damage.
These include carotenoids (that give carrots, apricots and melons a rich yellow
and orange shade), lycopene (that make tomatoes and watermelon red in
appearance) and chlorophyll (the reason for green in spinach and green
peppers).
4. Beans, peas, lentils and chickpeas:
o Rich in
fibre, helping the digestive system to function healthily and reducing the risk
of cancer and heart disease.
5. Dairy products, especially cheeses:
o Major group
responsible for bone health and protection against osteoporosis
o Can helps
boost the immune system
6. Olive oil and olives:
o Best
source of fat, rich in monounsaturated fat – good for the heart and arteries
o Lowers LDL
(bad cholesterol) and improves HDL (good cholesterol) level in the blood
7. Aromatic herbs:
o Essential
oils and herbs that have an antioxidant effect and antimicrobial properties, in
addition to a rich aroma and taste. These include rosemary, fennel, basil, and
garlic.
Enjoy great taste and good health
In addition to all the wonderful health benefits that a Mediterranean diet
offers, it is also low in unhealthy saturated fats (found in butter, ghee,
margarine, and meat fat) known to negatively affect your heart and your body.
With so many advantages, who wouldn’t want to benefit from such a nutritious
diet, while enjoying the aroma and flavour of tasty, healthy food?