The Mediterranean diet is recommended for reducing the risk of cardiovascular disease, heart attack or stroke. It also has positive effect on mental health. It protects from heart disease, reduces the risk of cancer and protects the brain.
Protects from heart disease
In this case the olive oil is recommended. It contains monounsaturated fats which are good for the heart. According to the latest research it is shown that the consumption of olive oil is the secret why the Mediterranean diet is so healthy. It helps in the suppression of genes that lead to the appearance of heart disease.
Reduces the risk of cancer
It was shown that the Mediterranean diet can reduce the risk of cancer by 12%. One research showed that the use of olive oil reduces the risk of cancer for 9%. What is more important is the change in the diet. People should consume less red meat and more legumes. Some other research has shown that adding broccoli in the diet further reduces the risk of cancer.
Protects the brain
One research at Columbia University found that people who practice the rules of the Mediterranean diet have 40 % lower risk for developing Alzheimer’s disease.
Other benefits from the olive oil, fruits and vegetables, fish, dairy products, meat and eggs:
Olive oil:
It contains monounsaturated fat that lowers the cholesterol levels in the blood, especially the “bad” (LDL) cholesterol. The olive oil reduces the risk of inflammation and protects the heart. It should be used as a substitute for cooking oil and butter.
Fruits and vegetables:
Any diet should include fruits and vegetables just because they contain irreplaceable nutrients. Fruits and vegetables are rich source of fiber, antioxidants, vitamins and minerals. You can use them fresh as a salad or cooked on steam.
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Fish:
Fish is rich in proteins and omega – 3 fatty acids. These omega -3 fatty acids reduce the level of triglycerides and improve the health of blood vessels. The consumption of fish improves the skin appearance and the health of the heart and the brain. Fish should be consumed roasted in the oven or on the grill. But if you want to eat it fried, then you should use only a small amount of olive oil.
Dairy products:
Dairy products contain a lot of calcium and are useful for strengthening the bones. With this effect they help in the protection against osteoporosis. When you consume these products you should look out the presence of fat. Products that are low fat, less than 2% are the best to be consumed.
Meat and eggs:
The lamb, the beef, the chicken meat and eggs are good sources of proteins. When they are consumed in small amounts, they can contribute to improving the health of the muscles, joints and heart. The eggs should be consumed in the morning as a salad. The meat should be cooked or should be prepared on the grill.
Important Note! Mediterranean diet may not work for everyone. Please consult your doctor before starting any type of diet.
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