The Mediterranean diet is a diet based on vegetables, fruits, fish, grains, pulses and olive oil from Greece, Spain, France and southern Italy. Studies have found that the Mediterranean diet can reduce the risk of heart disease, protect the brain from blood vessel damage, and reduce the risk of stroke and memory loss. The term “Mediterranean diet” is now also used to refer to a simple, light and nutritious diet that is good for health. Nutritionists found that people living in Italy, Spain, Greece, Morocco and other countries along the Mediterranean coast of Europe have a very low incidence of heart disease, generally live a long life, and rarely suffer from diabetes, high cholesterol and other modern diseases, after a lot of investigation and analysis of the mystery was gradually uncovered, and found that this is related to the structure of the region’s diet. Previous studies have shown that the Mediterranean diet can help reduce the risk of heart disease, stroke, cognitive impairment (such as Alzheimer’s disease). The diet is based on a wide variety of plant foods, including fruits, vegetables, potatoes, grains, legumes, nuts and seeds. 4, fat accounts for up to 35% of total dietary energy, saturated fatty acids account for less than 7% to 8%; 5, moderate consumption of some cheese, yogurt-type dairy products, preferably low-fat or skim; 6, twice a week to eat fish or poultry food (a study shows that fish nutrition is better); 7, a week to eat no more than 7 eggs, including a variety of cooking methods (there are also 8, fresh fruit instead of desserts, sweets, honey, pastries; 9, a maximum of a few times a month to eat red meat, the total amount of no more than 7 to 9 taels (340 to 450 grams), and try to use lean meat; 10, moderate consumption of red wine, preferably with meals, to avoid fasting. No more than two glasses per day for men and one for women. 11, in addition to a balanced dietary structure, the Mediterranean diet also emphasizes: the principle of moderation, balance, a healthy lifestyle, optimistic attitude toward life, and daily exercise. Structural characteristics] 1, the diet is rich in fruits, vegetables, grains and cereals A balanced recipe rich in such foods can promote health and control weight. These foods mainly provide vitamins, minerals, energy, antioxidants and fiber. The diet of the Mediterranean countries is inherently different, but one vegetable that is not missing from the recipes of any country is tomato, which inhibits the oxidation of cholesterol and reduces the risk of heart disease. A distinctive feature of lycopene is its anti-cancer properties, which are particularly effective in the prevention of stomach, colon, rectal and prostate cancers. Grains, on the other hand, include wheat, barley, oats, rice, barley, corn, etc. In order to prevent a large number of vitamins, minerals and fibers from being destroyed, processing and cooking should be simplified as much as possible. The main component of pasta and bread made from coarse grains is carbohydrates. Carbohydrates do not provide the body with more nutrients, but they are digested and converted into sugar, which energizes the body as a machine for proper functioning. In a typical Mediterranean recipe, pasta is usually just an appetizer and a starter, and is not eaten as a staple food, and sandwiches are rarely eaten, so in fact, pasta in the Mediterranean diet is not terrible, and people follow the traditional Mediterranean recipes to eat pasta, which can ensure that the body gets enough “fuel” and does not gain weight. 2. Olive oil is the core of the Mediterranean diet. It is common for the local people to eat olives raw and use olive oil as cooking oil to cook, bake food and mix salad and vegetables. Olive oil is a bit pungent and rich in unsaturated fatty acids. It is a very healthy oil that helps to lower cholesterol levels. Cholesterol is easily deposited in the arteries, causing atherosclerosis and blockage. Another benefit of olive oil is that it thins the blood, which helps prevent the formation of tiny blood clots, thus preventing heart diseases such as myocardial infarction. Lightly pressed high quality olive oil is especially rich in good fats, nutrients and minerals that are beneficial to health. 3. Nuts, legumes and seeds are a great source of healthy fats, protein and fiber. They enrich the taste and texture of Mediterranean dishes. Legumes release sugar slowly and smoothly into the bloodstream. Simply consuming 25 grams of legume protein daily can lower blood cholesterol and other harmful blood lipids such as triglycerides, and if combined with a low-cholesterol and low-saturated-fat diet, it can reduce the incidence of heart disease. Soy protein is also helpful in the treatment of cancer, kidney disease and diabetes. 4, spices The use of spices can improve the color and flavor of food, while reducing the amount of oil and salt in cooking, making dishes light and healthy. At the same time, the spices themselves are rich in broad-spectrum antioxidants. The addition of a large variety of spices is a feature of Mediterranean cuisine. Regular consumption of garlic has a probability of reducing the incidence of hypertension by more than 1/3. The most significant benefit of garlic is its ability to lower cholesterol levels, reduce blood pressure and blood viscosity. High cholesterol, high blood pressure and high blood viscosity are the three main culprits of heart disease. 5. Yogurt and cheese Eating small amounts of yogurt or cheese daily in moderation is also a feature of the Mediterranean diet. The calcium in this type of food can promote bone health. Low-fat nonfat dairy products also reduce the side effects of the original fat in this type of food. 6, fish and shrimp seafood Fish and shrimp seafood can provide a lot of healthy protein to the consumer. Tuna, herring, sardines, salmon, bream is rich in heart-healthy linolenic acid (Omega-3 fatty acids). Mediterranean waters are rich in sardines, the flesh of which is rich in Omega-3 fatty acids, which help reduce blood viscosity and blood pressure, maintain a normal heart rhythm, and increase the level of beneficial HDL. Scientific studies have found that if the body consumes higher amounts of Omega-3 fatty acids, it can greatly reduce the risk of heart disease and prevent sudden death due to cardiac arrest, and has good control over the occurrence of diseases such as arthritis and depression. Shellfish that contain similar nutrients include: mussels, clams, shrimp, etc. Fish and shrimp should be cooked with less batter frying. 7, eggs are the main source of high-quality protein, especially for people who do not eat meat. The main way to cook eggs in the Mediterranean region is to use them in baked goods. 8. Pork, beef and lamb (collectively known as red meat) Mediterranean people eat only small amounts of red meat and mainly lean meat. Unlike red meat, poultry is rich in protein and less in saturated fatty acids, so it is healthier. The best ratio of fat to lean meat filling is 1:9. 9, red wine Red wine is recognized as beneficial to the heart. But drinking alcohol in moderation, no more than two glasses a day for men and no more than one for women. And drink wine to maintain a happy, open-minded mood. Special attention should also be paid to the chemical reaction between certain drugs and alcohol, whether you can drink alcohol at this time to follow medical advice. 10, water, the source of life. Drinking the right amount of water every day is good for protecting physical and mental health, maintaining a good mood and ensuring energy. The need for water varies from person to person. Each person should decide how much water to drink according to their weight, exercise and other conditions. Nutritionists have found that the residents of Italy, Spain, Greece, Morocco and other countries living along the Mediterranean coast of Europe have a very low incidence of heart disease, generally live a long life, and rarely suffer from diabetes, high cholesterol and other modern diseases, after a lot of investigation and analysis of the mystery was gradually uncovered, found that this is related to the structure of the diet in the region. The Mediterranean diet is plant-based and rich in N-3 fatty acids, antioxidants and phytochemicals. A 10-year study by Australian researchers showed that a traditional Mediterranean diet (more vegetables, fruits and fish, less other animal products) can indeed prevent heart disease. Dr. Lyndon Harris of Monash University in Melbourne, Australia, and colleagues said that in Australia, Mediterranean-born immigrants have a lower death rate from heart disease than native-born Australians. This prompted them to investigate the relationship between the type of diet of people from different origins and heart disease mortality. People who ate traditional Mediterranean-style foods most often had a 30 percent lower risk of dying from cardiovascular disease than those who ate Mediterranean-style foods least often. 2, help prevent diabetes Spanish researchers found that the Mediterranean diet structure is not only beneficial cardiovascular, but also can help prevent diabetes. Mediterranean recipes mainly include fish, grains, vegetables, fruits, nuts and olive oil, usually with a moderate amount of red wine. Meat and dairy products in which a small amount. 3, can prolong life The latest study by British and American researchers found that a Mediterranean-style diet plus adherence to exercise can prolong life. 4, slow Alzheimer’s disease The latest U.S. medical research shows that a high-fiber, low-fat Mediterranean-style diet will slow the deterioration of Alzheimer’s disease. It can reduce the risk of death of dementia patients by 73%. 5, reversing cardiovascular disease The Mediterranean diet is a very regional diet, and is considered by researchers to be the most appropriate non-pharmaceutical means of reversing cardiovascular disease. Take the Mediterranean Italian diet as an example, its important ingredients are tomatoes, onions, garlic, deep-sea fish, olive oil, sea fish, onions and garlic also have a very important cardiovascular protective effect. Compared with a diet that simply reduces fat intake, the Mediterranean diet is more active and effective in improving cardiovascular disease. 6, protect the brain from vascular damage A study published in the Archives of Neurology reported that a Mediterranean-style diet may protect the brain from vascular damage and reduce the risk of stroke and memory loss. The Mediterranean diet not only provides us with a healthy and rational diet, it also contains a colorful food culture, which concentrates the skills, knowledge and practices of the Mediterranean region from the table to planting, harvesting, fishing, storing, processing, cooking and eating. At the same time, it is an important element in the customs and festivities of the local people. Many songs, proverbs, myths and legends are also derived from it. UNESCO inscribed the Mediterranean diet on the Intangible Cultural Heritage of Spain, Greece, Italy and Morocco on November 17, 2010, recognizing that it is not only an important historical and cultural product of these countries, but also a great contribution to world civilization.