What is the Mediterranean Diet?
The Mediterranean diet is not a set eating system or instruction, but rather a collection of eating habits and principles.
Residents of Mediterranean countries are physically active (like to swim and walk) and mostly eat dishes prepared with olive oil. Their diet is rich in fruits, vegetables, grains, legumes, nuts - they prefer sea products, poultry meat, they eat dairy products in moderation (mostly cheese and yogurt), they rarely eat sugary, fatty foods, they avoid sweet drinks and butter as much as possible.
The Mediterranean diet is based on plant-based foods and healthy fats.
Scientists confirm that the risk of cardiovascular diseases and other chronic pathologies is significantly reduced against the background of the Mediterranean diet, the immunity is strengthened, and the mood improves.
It is served according to the following principle:
- A large amount of fruits, vegetables, nuts, legumes;
- Whole grains;
- Olive oil for cooking;
- Fish in moderation;
- Cheese and yogurt in moderation;
- With a small dose or rejection of meat (if they eat it, they prefer poultry meat);
- In small doses or complete rejection of sweets, sugary drinks, butter.
The beneficial effect of the Mediterranean diet on the body looks like this:
- Reduces the risk of cardiovascular diseases;
- Helps you maintain a healthy, normal weight;
- Maintains an adequate level of sugar in the blood;
- Effective in maintaining healthy blood pressure;
- Reduces the risk of metabolic syndrome;
- Helps in the balance of intestinal microflora;
- Useful for the brain;
- It is a sign of longevity.
Source
https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
