In modern society, with the accelerated pace of life and changes in eating habits, the incidence of chronic diseases continues to rise. A few days ago, Mr. Liang mentioned in an article that if you want to stay healthy, your diet should try to return to its original state and inherit the dietary traditions of your ancestors. This reminds me of the Mediterranean diet, a modern diet that is highly respected worldwide. In fact, it is a diet similar to that of the ancients. Mr. Liang has introduced this diet before. Today, we will learn about the Mediterranean diet and its impact on health again.
What is the Mediterranean Diet?
The Mediterranean diet is a dietary pattern based on the traditional eating habits of countries along the Mediterranean Sea, especially Greece, Italy and Spain. This diet emphasizes eating fresh, natural ingredients and focusing on a varied and balanced diet. The Mediterranean diet uses olive oil as the main source of fat and is rich in vegetables, fruits, whole grains, legumes, nuts, seeds, fish and a small amount of red meat.
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Core Principles of the Mediterranean Diet
- Lots of vegetables and fruits : The Mediterranean diet is based on abundant vegetables and fruits, providing sufficient vitamins, minerals and dietary fiber, which helps reduce the risk of cardiovascular disease and certain cancers.
- Whole grains and legumes : This diet encourages the consumption of whole grains and legumes, such as whole-wheat bread, rice, oats, and beans, which are rich in fiber and can help control blood sugar levels and reduce the risk of type 2 diabetes.
- Healthy fats : Olive oil is a signature ingredient of the Mediterranean diet and is rich in monounsaturated fatty acids, which can lower bad cholesterol levels and protect heart health. In addition, nuts and seeds are also important sources of healthy fats.
- Moderate amounts of fish and poultry : The Mediterranean diet encourages the consumption of fish rich in omega-3 fatty acids, such as salmon and sardines, which help reduce inflammation and protect the cardiovascular system. The intake of poultry is moderate, often as a substitute for red meat.
- Less red meat and processed foods : The Mediterranean diet is low in red meat and recommends eating it in moderation and avoiding too much processed foods and sweets, which can help reduce the risk of cancer and diabetes.
- Drink alcohol in moderation : In the Mediterranean diet, moderate consumption of red wine is considered beneficial to cardiovascular health, but it must be consumed in moderation, not more than one glass per day.
- Socializing and eating : In the Mediterranean diet culture, eating is not only for nutrition, but also a part of socializing and enjoying life. Family dinners and sharing food with friends can enhance emotional communication, reduce stress, and have a positive impact on overall health.
Health Benefits of the Mediterranean Diet
- Reduce the risk of heart disease : A large number of studies have shown that the Mediterranean diet can effectively reduce the incidence of heart disease and stroke, which is closely related to its emphasis on healthy fat intake and rich antioxidants.
- Prevent diabetes : The high-fiber and low-sugar dietary structure of the Mediterranean diet can help control blood sugar levels and reduce the risk of type 2 diabetes.
- Prolonged lifespan : The Mediterranean dietary pattern is believed to help extend lifespan, reduce the incidence of chronic diseases, and enable people to enjoy longer healthy lives.
- Improve cognitive function : The Mediterranean diet is rich in omega-3 fatty acids, antioxidants and multiple vitamins, which help protect brain health and reduce the risk of Alzheimer’s disease.
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