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Mediterranean diet - what's it? How It Can Improve Your Health?

Diet & Health

Agamoni Das

WHAT IS MEDITERRANEAN DIET?

Mediterranean diet is one of the best ways of eating. The diet has been designed in such a way that it can reduce diabetes, heart diseases and obesity. And this is so because, this diet includes proportionally high consumption of olive oil, legumes, unrefined cereals, fruits and vegetables, moderate consumption of dairy products, moderate wine consumption and low consumption of non-fish meat products. Olive oil may be the main health promoting component of the diet, as it can lower all-cause mortality and risk of cancer and several chronic diseases.
So, Mediterranean diet is such a diet which can be beneficial for cardiovascular diseases, diabetes and obesity as well.

HOW MEDITERRANEAN DIET CAN BE HEALTH BENEFICIAL

Dietary factors may be only part of the reason for health benefits gained by certain Mediterranean cultures. Here goes the benefit of Mediterranean diet –

CARDIOVASCULAR DISEASES

Studies have found that Mediterranean diet favourably affects cardiovascular risk factors. This diet prefers the consumption of olive oil. And olive oil contains monounsaturated fats, oleic acid, which is very much beneficial for heart. Most importantly the diet is low in saturated fats and high in dietary fire and monounsaturated fats, which may be the reason behind benefits. High blood pressure, cholesterol level these all can be maintained by Mediterranean diet.

DIABETES

Studies have also found that the Mediterranean diet is associated with a decreased risk of type-II diabetes. And the mechanism of diet is definitely responsible for that.

CANCER

Meta analysis have found that Mediterranean diet can reduce the risk of death from cancer ad can also reduce the risk of cancer. But evidence has not yet been proved.

 

COGNITIVE ABILITY

Mediterranean diet is correlated with a lower risk of Alzheimer’s disease and slower cognitive decline. The diet can actively improve your cognitive performance.


OBESITY

Mediterranean diet is one of the best ways of weight loss. The diet can lead to healthy living and can reduce fats as well.

DIETARY GUIDELINES OF MEDITERRANEAN DIET

1. Use olive oil instead of the others.
2. Eat more vegetables and fruits, legumes and whole grains.
3. Fish and poultry can be eaten twice in a week but red meat twice in a month.
4. Limit salt and sugar.
5. Avoid processed foods and junk foods.
6. Wine should be consumed moderately.
7. Drink adequate amount of water daily.