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If you are one of those health-conscious bon vivant, Mediterranean cuisine is for you. It pleasantly combines the pleasure of eating, the variety of foods, and food moderation. It is therefore one of the healthiest diets in the world, judging from the following strengths.
Mediterranean diet is a healthy diet practiced around the Mediterranean.
the benefits of the Mediterranean diet are:
- Reduced risk of cardiovascular disease ,
- Reduced risk of cancer ,
- Increase in life expectancy
A diet rich in fiber
Poor in rapid sugar and animal fat, the Mediterranean diet is rich in fiber. These reduce the level of bad cholesterol, promote intestinal transit and provide an effect of satiety. Fiber is also very important for diabetics as it stabilizes blood sugar levels. They are found in large quantities in zucchini, tomato, and eggplant, these emblematic vegetables of Mediterranean cuisine.
High in omega 3
Mediterranean cuisine is also rich in omega 3. This contributes to the fluidity of the blood, which reduces the risk of cardiovascular disease. In addition to lowering bad cholesterol levels, this element can even work against anxiety and stress. Omega 3 is mainly found in nuts, vegetable oil and fish, which are among other things among the main ingredients of a Mediterranean dish.
An important supply of antioxidants
Integrating many fruits and vegetables, the Mediterranean diet provides the body with a lot of antioxidants. Excellent for fighting against cardiovascular diseases, they actively contribute to the fight against cholesterol that collects on the walls of arteries and acts effectively against skin aging.
What are the Main foods of the Mediterranean Cuisine?
In a Mediterranean diet cuisine, you will favor the 4 foods below.
Olive oil
As part of a Cretan diet, olive oil serves as an interesting source of lipids. It is in fact made up of monounsaturated fatty acids which help preserve heart health. In addition, this oil also contains vitamin A (important for eyesight) and vitamin E (antioxidant).
If you are following a Mediterranean diet, it is recommended that you consume 4 tablespoons of olive oil daily. Moreover, know that you will have the advantage of being able to use this oil in cooking or as a seasoning. Its fat intake should be preferred to that of butter and margarine, which should be consumed in moderation.
Fruits and vegetables
The virtues of the daily consumption of fruits and vegetables are no longer to be recalled. They are important sources of minerals and vitamins, essential for the proper functioning of the organism and solid health. Fruits and vegetables are also rich in antioxidants (lycopene, reservatol, polyphenol) and help slow cell aging.
Fatty fish
Trout, tuna, salmon, sardines… All oily fish find their place perfectly in the Mediterranean diet. Their moderate consumption of 3 times a week is also recommended in a Cretan diet. They are the main sources of fatty acids, especially omega-3s, essential for good cardiovascular health.
On the other hand, meats, especially red meat, should be limited because they contain bad fat. Their consumption should be once a week, at most.
Wine
In a med diet, alcohol consumption is limited, but red wine is permitted. With the natural presence of tannins in the latter, it represents an interesting antioxidant. Moderate consumption of red wine is part of the Mediterranean diet: 1 glass per day for women against 2 glasses per day for men.
A Mediterranean diet also gives pride of place to legumes, nuts, dried fruits, and whole grains. And if you like to cook with herbs and condiments like garlic or onion, then you will gain taste by adopting this diet characterized by recipes rather rich in flavor.
Obviously, sodas, sugary drinks, pastries and pastries will have to be strongly limited.
