What Is Mediterranean Diet?
The Mediterranean diet is a heart-healthy eating plan combining elements of Mediterranean-style cooking.
the benefits of the Mediterranean diet are far-reaching and the Mediterranean-style food is delicious and feels less like a diet than many of the healthy food choices available. If you have not heard already, the latest research shows that a diet based on Mediterranean-style cooking can reduce the risk of heart disease, stroke, and heart attack by as much as thirty percent.
after conducting a study that lasted five years, researchers found that a diet consisting of foods such as olive oil, nuts, produce, and fish was significantly more effective in reducing the risk of chronic conditions like stroke and heart disease that a low-fat diet. Researchers believe that the combination Of nutrient-rich compounds and healthy fats found in Mediterranean-style food is what accounts for the benefits to cardiovascular health that they found in the study.
Mediterranean Diet is much more than a diet. It is a lifestyle derived from vigorous and diverse culinary traditions. A way of living based on a regime that promotes lower mortality rates, lower cancer rates, and decreased rates of cardiovascular disease, obesity, and other chronic diseases. As a result, leading to a more holistic fulfillment of life. The Mediterranean diet was created in 1994, it has proved to be beneficial due to the huge amount of healthy foods this diet provides.
Seven Days Mediterranean Diet Plan
If you are looking for a heart-healthy eating plan the Mediterranean diet might be right for you. the Mediterranean diet incorporates the basics of healthy eating-plus a splash of flavorful olive oil and perhaps a glass of red wine-among other components characterizing the traditional cooking style of countries bordering the mediterranean sea. The Mediterranean diet reduces the risk of heart disease.
For this reason, most if not all major scientific organizations encourage healthy adults to adopt a style of eating like that of the Mediterranean diet for the prevention of major chronic diseases. Here is one of the most beneficial Mediterranean diet plans for seven days.
Day 1:
Breakfast: smoked salmon with cucumber and mint.snack: Celery and almond butter
Lunch: sliced roast beef with raw milk cheddar cheese, arugula, tomatoes, and mustard
Dinner: Broiled chicken breast tenders with red pepper and braised brussels sprouts
Day 2:
Breakfast: Poached eggs with heirloom tomatoes and fresh basil.
Lunch: chicken salad with romaine, arugula, strawberries, pecans, and balsamic.
dinner: Sauteed steak tips with kale, caramelized onions, and crimini mushrooms
Day 3:
Breakfast: Primal parfait with Greek yogurt, pecans, and mixed berries
Lunch: shrimp salad with romaine avocado, orange, and lime dressing.
dinner: Sauteed turkey cutlets with bacon and braised apple cabbage.
Day 4:
Breakfast: Fried eggs with fresh kale.snack; yogurt medley
Lunch: turkey wraps with guacamole and pico de gallo (and optional corn tortillas)
Dinner: Spicy beef stuffed peppers with roasted sweet potato.
Day 5:
breakfast: strawberry protein shake with creamy almond butter
Lunch: tuna salad with cherry tomatoes, cucumber, olives, and lemon dressing.Snack: Yogurt medley
Dinner: Broiled wild salmon with asparagus and portobello mushrooms.
Day 6:
Breakfast: Mini frittatas with roasted cauliflower and smashed potatoes
Lunch: smoked salmon rolled with spinach, red pepper, and guacamole. snack: yogurt medley
Dinner: Stir-fried wild shrimp with mixed vegetable scallions and fresh basil.
Day 7:
Breakfast: Pretty primal quinoa with banana, blueberries, and pecans.
Lunch: chicken salad with mixed greens, carrots, celery, apple, and walnuts.
dinner: Braised beef stew with kale, onions, carrots, shiitake mushrooms, and red wine.
List Of Healthy Foods Used In Mediterranean Diet
Vegetables: the most nutrient-dense foods available, vegetables are the richest source of antioxidants, vitamins, and minerals and contain healthful oils.
Olives: Olives are an amazing fruit high in antioxidants, which help to lower inflammation in the cardiovascular system.
Olive Oil: the Omega9s in olive oil promote cellular and cardiovascular health, and have anti-inflammatory effects on the cardiovascular system.
tomatoes: Lycopene gives tomatoes their red color and is also a potent antioxidant for the cardiovascular system. Lycopene content increases when cooked.
Whole Grains: Fiber-rich whole grains support digestive health and help with the maintenance of blood sugar and healthy cholesterol.
Fish: Fatty fish is a rich source of protein and Omega-3 fatty acids, and is low in saturated fat. Omega-3s have been shown to lower the risk of heart disease.
Red Wine: this delicious drink contains antioxidants, including heart-healthy resveratrol that promotes cardiovascular health. Always drink wine in moderation.
Key components of the Mediterranean Diet
The Mediterranean diet emphasizes:
- Getting plenty of exercises
- eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts
- Replacing butter with healthy fats such as olive and canola oil
- Using herbs and spices instead of salt to flavor foods
- Limiting red meat to no more than a few times a month
- eating fish and poultry at least twice a week
- drinking red wine in moderation or other beverages high in antioxidants particularly resveratrol.
