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Various Benefits and guidelines for living the Mediterranean diet

The Mediterranean diet is a diet adapted to the diet of people living in the Mediterranean area. A number of studies have shown that this diet is beneficial for the health of the body. Come read the following article to learn more about the different benefits and how to live the Mediterranean diet. While Mediterranean cuisine varies by region and country, most Mediterranean menus focus on vegetables, fruits, whole grains, and healthy fats. This diet also includes healthy sources of animal protein, such as skinless chicken and fish. Red meat is also part of the Mediterranean diet. It’s just that red meat should be eaten in limited amounts and less frequently.

Many benefits of the Mediterranean diet

It is believed that adopting the Mediterranean diet reduces your risk of developing various chronic diseases, you know. Here are the various health benefits you can get from the Mediterranean diet:

1. Reduce the risk of heart disease

If you’re looking for a heart-healthy diet, the Mediterranean diet is the way to go. It has been shown that people who regularly follow the Mediterranean diet have a lower risk ofDiabetes heart diseaseto develop .

Thecomes, because the Mediterranean diet can reduce bad cholesterol (LDL) and increase good cholesterol (HDL) in the body. That’s thanks to the Mediterranean diet, which emphasizes consumption of fiber, protein, antioxidants, and healthy omega-3 fatty acids.

2. Reduce the risk of stroke

Numerous studies have shown that people who adhere to the Mediterranean diet are less likely to have a stroke. It is believed that this effect is due to the fact that the Mediterranean diet lowers cholesterol levelslowers and can increase the absorption of antioxidants.

3. Prevent Alzheimer’s disease

Severalhealth studies have shown that the Mediterranean diet can reduce the risk of memory and thinking loss with age, thereby preventing Alzheimer’s disease.

This is the very nutritiousantioxidants are enough Credit to foods in the Mediterranean diet that can help maintain brain function and health.

4. Lose weight

It has been shown that themediterranean diet, which emphasizes the intake of rich protein, fiber and healthy fats, is beneficial for weight loss and maintaining ideal body weight.

In addition, the intake of foods that are normally included in theMediterranean Diet consumed, is also generally low in calories, making it good for weight control.

5. Prevent type 2 diabetes

The Mediterranean diet emphasizes the consumption of fruits, vegetables, nuts, whole grains, and healthy fats. These foods are high in fiber, complex carbohydrates, and have a low glycemic index, so they are helpful in keeping blood sugar levels stable.

This effect is good for preventing type 2 diabetes and helps control blood sugar in diabetics.

6. Reduces Inflammation

One of the proven benefits of the Mediterranean diet is its ability to reduce inflammation in the body. This diet is helpful in relieving symptoms of inflammatory diseases such as rheumatoid arthritis. This disease is caused by an autoimmune diseasecaused. The body’s immune system attacks the joints, causing joint pain and swelling.

Read too: high protein foods can make the face glow

Extra perks, man believes that the Mediterranean diet also lowers the risk of cancer and depression. However, more research needs to be done on the benefits of the Mediterranean diet to prevent or treat both of these conditions.

Guide to the Mediterranean diet

If you want to switch from a regular diet to a Mediterranean diet, it’s best to do it gradually. Here are some of the things to do while on the Mediterranean diet:

Increase consumption of fruits and vegetables

In the Mediterranean diet, the intake of fruits and vegetables is about 5 to 8 servings per day. A portion of fruit and vegetables equals half a plate at each meal.

In addition to fruits and vegetables, this diet also emphasizes the consumption of whole grains.Eat from themmade grain contain wholemeal bread, muesli and pasta.

Reduce consumption of unhealthy fats

People who follow the Mediterranean diet should reduce their intake of unhealthy fats like trans fats and saturated fats. Use olive oil instead of cooking oil, margarine or other cooking oil.

Eat protein regularly

One of the attractions of the Mediterranean diet is the consumption of proteins. This protein intake can be achieved by eating fish twice a week. But rememberthat Sheto the Fishlisten in by steaming or boiling, not by frying.Ofalso can consumewith red Meat, but limit portions and frequency. Instead of red meat, fish or lean chicken is onerecommended Source of animal protein.

Choose healthy snacks

The Mediterranean diet also allows you to eat snacks.One recommended Selection: dried fruit or fresh fruit and nuts are processed without added salt.

In the Mediterranean diet, you are also encouraged to:

  • Consume milk, low-fat yogurt and cheese in small amounts
  • Drinkso much Water like 6 to 8 glasses a day
  • Reduce alcohol consumption

Basically, the Mediterranean diet allows you to eat a wide variety of foods. However, you must control your portions and prioritize eating fruits and vegetables.

Read too: Why do we need to exercise regularly for body health?

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