We all know that the Mediterranean diet helps prevent dementia. So what is the Mediterranean diet? The experts at Mayo Hospital will tell you below.
The Mediterranean diet is a healthy diet with a spoonful of delicious olive oil, or a glass of red wine, supplemented by the traditional cooking style of the Mediterranean coastal countries.
The so-called healthy diet mostly includes fruits, vegetables, fish and whole grains, as well as limiting harmful fats. However, the proportion of their types may have different effects on the risk of disease.
Benefits of the Mediterranean diet
People on a traditional Mediterranean diet have lower levels of oxidized low-density lipoprotein (LDL), the “bad” cholesterol that is more likely to be deposited in the arteries.
Studies have shown that people on the Mediterranean diet have a reduced risk of cardiovascular disease and death, as well as a reduced incidence of cancer, Parkinson’s disease and Alzheimer’s disease (AD). Women who adopt a Mediterranean diet, supplemented with extra virgin olive oil and mixed nuts, have a reduced risk of breast cancer.
For these reasons, the majority of scientific institutions encourage healthy adults to adopt a diet similar to the Mediterranean diet to prevent major chronic diseases.
Key points of the Mediterranean diet
The Mediterranean diet emphasizes.
1. a predominantly vegetarian diet, such as fruits, vegetables, whole grains, legumes and nuts.
2. replacing butter with healthy fats such as olive oil and canola oil.
3. flavored foods with herbs and spices instead of salt.
4. limiting red meat intake to no more than a few times a month
5. intake of fish and poultry at least twice a week.
6.Eating with family and friends.
7, moderate consumption of red wine (optional, not mandatory).
8, exercise more often.
Fruits, vegetables, nuts and grains
The traditional Mediterranean diet consists of fruits, vegetables, rice and pasta. For example, the local Greek population has a low intake of red meat and an average of nine antioxidant-rich fruits and vegetables per day.
In the Mediterranean region, cereals are usually whole grains, containing very low amounts of unhealthy trans fats, and local bread is the main food. However, in the Mediterranean region, bread is eaten straight or dipped in olive oil, not with butter or margarine, which contains saturated or trans fats.
Nuts are also part of a healthy Mediterranean diet. Nuts are high in fat (about 80 percent of calories come from fat), but most are unsaturated fats. Because of their high caloric content, nuts should not be consumed in large quantities, usually no more than a handful per day. Avoid candied, honey-roasted and heavily salted nuts.
Healthy fats
The Mediterranean diet is not focused on limiting total fat intake, but on making wise choices about the types of fats you consume. The Mediterranean diet does not support saturated fats and hydrogenated oils (trans fats), both of which increase the risk of heart disease.
The Mediterranean diet uses olive oil as the primary source of fat. Olive oil provides monounsaturated fats, and monounsaturated fats instead of saturated or trans fats help reduce LDL levels.
”Extra virgin” and “virgin” olive oils are the least processed forms and are rich in protective plant constituents with antioxidant properties.
Monounsaturated and polyunsaturated fats (such as canola oil and some nuts) contain beneficial linolenic acid (an omega-3 fatty acid). omega-3 fatty acids lower triglyceride levels, reduce blood clotting, reduce the risk of sudden heart attacks, improve vascular health and help regulate blood pressure.
Fish fats (such as mackerel, lake trout, herring, sardines, albacore tuna and salmon) are rich in omega-3 fatty acids. The Mediterranean diet consumes fish regularly.
Red wine
The health effects of alcohol consumption have been controversial for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking.
However, some studies have shown that moderate alcohol consumption can reduce the risk of heart disease.
The Mediterranean diet usually includes moderate amounts of red wine. Women or men over 65 years of age should consume no more than 5 ounces (148 ml) of red wine per day, and men under 65 years of age should consume no more than 10 ounces (296 ml) of red wine per day.
Avoid red wine or any other type of alcohol if you can’t do that much, if you have a personal or family history of alcoholism, and if you have heart disease or liver disease.
Summary
The Mediterranean diet is delicious and healthy. Many people who have switched to the Mediterranean diet say they never eat any other way of eating again. Here are some specific steps to help you get off to a good start.
1. Eat vegetables and fruits, and switch to whole grains. A rich variety of plant-based foods should make up the majority of your diet. Aim to eat 7 to 10 vegetables and fruits each day. Switch to whole-grain breads and cereals and eat more coarse grains.
2. Eat nuts. Put almonds, cashews, walnuts and pistachios as a snack in an easy-to-reach place. Choose natural peanut butter, rather than the kind with added hydrogenated fats. Try dipping or spreading bread with sesame seed butter (mixed sesame).
3. Skip the butter. Try using olive oil or canola oil instead of butter or margarine. For cooking. Bread dipped in olive oil, or spread lightly on whole wheat bread, for use in place of butter. Or try sesame seed paste.
4. Add spices. Herbs and spices can make things taste better and are rich in healthful substances. Use herbs and spices and other seasonings instead of salt.
5, eat fish. Eat fish 1-2 times a week. Fresh or water-filled tuna, salmon, trout, mackerel and herring are good healthy choices. Grilled fish tastes good but needs to be watered down a bit. Avoid fried fish unless it is tenderly fried in a small amount of canola oil.
6. Limit red meat. Replace red meat with fish and poultry. When eating, make sure it is lean and in small portions (about the size of a deck of playing cards). Also avoid sausages, bacon and other high-fat meats.
7. Limit low-fat dairy products. Limit high-fat dairy products including whole milk or 2% milk, cheese and ice cream. Switch to skim milk, skim yogurt, low-fat cheese.
8. Drink red wine in moderation. If your doctor agrees, you can have a glass of red wine with your meal. If you never drink alcohol, you do not need to start drinking for this purpose. You can use purple grape juice instead of red wine.