For people with high risk factors for cardiovascular disease, the Mediterranean diet can significantly reduce the incidence of cardiovascular accidents. The Mediterranean diet is a healthful, simple, light, and nutrient-rich diet. Nutritionists found that the residents of Italy, Spain, Greece, Morocco and other countries living on the Mediterranean coast of Europe have a very low incidence of heart disease, generally long life expectancy, 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 region’s diet structure – It is found that this is related to the diet structure of the region – “Mediterranean-style 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). Mediterranean diet recipes: 1. Meals rich in fruits, vegetables, grains and cereals Balanced recipes rich in such foods can promote health and weight control. These foods mainly provide vitamins, minerals, energy, antioxidants and fiber. While the diet of each Mediterranean country is inherently different, 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 skimmed dairy products also reduce the side effects of the original fat in this type of food. The Mediterranean diet: 6. Fish, shrimp and seafood Fish, shrimp and seafood can provide a lot of healthy protein to the consumer. Tuna, herring, sardines, salmon and bream are 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 the amount of water to drink according to their weight, exercise and other circumstances.