Perhaps you are one of those people who have struggled with excess weight and at the same time have suffered from cardiovascular diseases. Together, these problems can lead to more serious problems. Usually, doctors at such times advise people involved to follow diets that are appropriate for their conditions. One of the appropriate programs for people involved with the above issues would be the Mediterranean diet. A Mediterranean-style diet is rich in plant-based ingredients and is beneficial for the body and cardiovascular system. It can also help people manage their weight. In the following article from the specialized magazine of the Perimah Beauty Clinic, we will examine different aspects of the Mediterranean diet.
Mediterranean Diet
A Brief Introduction to the Mediterranean Diet
As the name suggests, this diet is derived from the Mediterranean region. The people living in the region are at a higher level of physical health than other people in other parts of the world. This issue has led experts to study the subject. During the studies, interesting results were obtained. People living in the Mediterranean region follow a special diet that has guaranteed their health. The consumption of saturated fats among the people of the above region is very low, and on the other hand, they consume more unsaturated fats.
Also, the consumption of omega-3 among the people is very high, which ensures their cardiovascular health. The Mediterranean diet is rich in potassium, which means that they are protected from high blood pressure. By consuming whole grains and including them in their diet, they prevent the occurrence of diabetes and various digestive problems in their bodies. Considering the aforementioned issues and the many benefits of the above diet, the Mediterranean-style diet plan quickly spread around the world and was widely welcomed.
What are the basic principles of the Mediterranean diet?
In fact, the lifestyle of people in the Mediterranean region is not only focused on food. There are also other things besides food that make people’s health better. People in the Mediterranean region usually use fresh vegetables and fruits that grow around them. They perform an acceptable level of physical activity on a routine basis, which has a significant impact on their physical and mental health. They also eat meals as a family and enjoy eating. All of the above together make them healthy and fit. The Mediterranean diet has some parts that are very important to pay attention to when following the diet.
۱٫ Main foods to eat
The main basis of the Mediterranean diet can be considered to be the consumption of fresh vegetables, fruits and plant foods. In fact, this will be one of the main meals in the Mediterranean plan.
The main source of fat intake for people will be provided by consuming olive oil.
The consumption of various nuts and seeds is also very popular among people.
Consumption of marine organisms such as fish is very important, and due to the proximity of the place of residence to the sea and fish, the use of fish usually has an important place in people’s daily food basket.
The use of spices and herbs that give color, aroma and flavor to food is very common in the Mediterranean-style diet. If you follow the above diet plan, it is better to know that ingredients such as; saffron, rosemary, basil, cinnamon, pepper and garlic are used in various recipes.
Consuming whole grains is also another main point in the Mediterranean diet.
۲٫ Foods that should be consumed in balance
In this style of diet, the consumption of red meat and chicken is usually limited and they are not inclined to use them. But they do not completely prohibit the consumption of meat.
They consume fatty dairy products such as cheese and yogurt in balance. They will also be careful in using eggs.
۳٫ Foods that should be minimized
On the other hand, there are restrictions in the diet that you should not consume. For your information, a list of important prohibited items is given below.
The consumption of saturated fats in any form is limited in the Mediterranean diet.
Be sure to check the fat content of the products when buying and the product will ultimately be purchased that has a lower percentage of saturated fat.
The consumption of sugar and sugar in the diet is very limited. Industrial foods and sweets are almost prohibited.
The amount of salt consumed in the above program will be a maximum of one teaspoon per day.
The consumption of white and refined grains such as industrial breads is not recommended.
The consumption of various industrial drinks, sweets and sugary foods is not recommended.
Processed products such as sausages, sausages and other foods will not be consumed in the Mediterranean diet.
The Mediterranean diet
What are the benefits of the Mediterranean diet?
By considering the way of consuming food in the Mediterranean diet, you will know how it can bring physical health. By consuming oils and fats that are beneficial for the body in the diet, the risk of cholesterol-related diseases and cardiovascular problems is reduced. It greatly reduces the risk of many diseases related to irregular and incorrect nutrition. Of course, it should be noted that being committed to following the diet is very important.
Some programs are designed in such a way that many people give up halfway, but the Mediterranean program is such that you can eat any food you like. The important point in the said diet is to use only healthy foods and limit unhealthy foods.
