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People in Mediterranean countries have a lower rate of cardiovascular disease than in
the United States, although both consume the same amount of fat. The difference
is the type of fat each of the regions consumes. Mediterraneans also have a low
incidence of chronic disease and very high life expectancy rates.
When you think of somewhere like Greece, you may
immediately think about olive oil. This oil has nutritional, medicinal and
cosmetic benefits. It can make your skin supple and is also a part of a healthy
diet that can even lower cholesterol. Olive oil contains antioxidants that
reduce the event of clogged arteries, lower cholesterol levels as well as reduce
the rate of chronic disease including cancer.
The Mediterranean diet is low in saturated fat.
The total fat ranges between 28 to 40 percent of the total calories. The
majority of the daily intake is from plant foods There is more iron and
vitamin B in the Mediterranean diet than many other countries.
But olive oil is not the only factor working for
the Mediterraneans. They also eat a lot of fruits and vegetables, fish, olives,
beans, breads and cereals. This diet does not include a lot of red meat and
tends to steer clear of animal fats. The Mediterraneans eat very few eggs and
do not consume a lot of dairy. Of the dairy they do enjoy, one of greater used
products is yogurt. Yogurt contains probiotics, or healthy bacteria that are
known to stabilize the gastrointestinal tract and reduce infection.
In addition to eating well and cooking with olive
oil, people in Mediterranean counties get more exercise than Americans. They do
not tend to "jump in the car" to get a simple loaf of bread down the street.
And if you visit Greece, you will immediately notice the great amount of stairs
they climb every day.
A traditional Mediterranean diet contains a greater
amount of Omega-3 fatty acids than other diets. Omega 3's are polyunsaturated
fatty acids that can only be obtained from food. They can increase your HDL
(your good cholesterol) and decrease your triglycerides, which is the fatty
material found in blood. It is believed that Omega-3's improve your
cardiovascular health and may help in warding off cancer.
If you would like to eat more like those in
Mediterranean countries, start using olive oil when you cook. Eat darker breads
and avoid white bread as much as possible. Choose fish and chicken over red
meat. Eat more vegetables at dinner than the meat, and eat fresh fruit for
dessert, maybe even dipped in yogurt laced with a bit of brown sugar. Reduce
your dairy intake, choosing other calcium rich foods over milk and other dairy
products.
An example of a nice Mediterranean breakfast may
include a fruit and whole grain bread. A healthy lunch can include whole wheat
pita bread filled with spinach, chicken and an olive oil and vinegar dressing.
Perhaps a squeeze of lemon would brighten up the pita sandwich! Choose fish for
dinner lightly browned in olive oil, or steamed with olive oil and lemon
drizzled over for taste. Eat fresh fruit with it and plenty of steamed
vegetables. If you like, vegetables are delicious saut'ed in olive oil with
parsley and garlic. Good cheers and happiness.
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