Looking for a heart-healthy eating plan? Let’s discuss Mediterranean diet.

The Mediterranean diet is a type of meal characterized by high consumption of vegetables and olive oil and moderate consumption of protein which confers health benefits. This was adopted from the early 1960s in some Mediterranean areas, including parts of Greece and Southern Italy.

HEALTH BENEFITS OF MEDITTERRANEAN DIET

Research has shown that the Mediterranean diet;

1. Reduces the risk of heart disease: This diet has been linked to lowering the levels of low-density lipoprotein (LDL) which is likely to build up deposits in the artery.

2. Reduces the risk of cancer: A reduced risk of breast cancer has been linked to Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts. Several researches have shown that women who eat a lot Mediterranean diet are at low risk to have breast cancer.

3. Reduces the risk ofParkinson’s and Alzheimer’s diseases.

Getting started on the Mediterranean Diet

1. Make veggies and fruits your best pals daily: Eating plenty of plant foods does not only help you stay healthy but helps you keep fit physically. Strive for at 3 servings daily and adding them to all meals.

2. Fishes: Eating fish once or twice a week is a great choice that keeps your heart healthy. It can be prepared in various ways to make it more palatable. It can be grilled fish but it often advised to avoid fried fishes unless they were fried with small amount of olive oil.  

3. Red meat: This can be totally substituted fish and poultry products. But id you must eat, only a little portion can one take at a time.

4. Whole grains: Eating whole-grain rice and replacing breads made with whole-grain breads made with flour should help you achieve a healthy lifestyle and not feel like you are missing out on things you love.

5. Nuts: In Nigeria, it may not be easy to access nuts like almonds at ease, however, there are several other nuts such as cashews that can be eaten for a quick snack.

6. Olive Oil: Rather than using margarine or butter for cooking and baking, a healthy replacement with olive oil for cooking and baking will give you your desire result.

7. Choose low-fat dairy: Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese.

8. Wine: This can be taken only if your doctor says it’s OK, a glass of wine at a time is recommended. However, if you do not drink alcohol, try as much as possible not to commence but rather take plenty of natural orange or grape juice may be an alternative to wine.

9. Herbs and Spices: Using herbs and spices makes food tasty and are also rich in health-promoting substances.

In conclusion,for the prevention of major chronic diseases, healthy adults are encouraged to adapt the Mediterranean eating style.

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REFERENCES: Mayoclinic, American Heart Association, and US National Heart, Lung and Blood Institute.