Mediterranean Diet: A Healthy Way Of Eating

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A healthy body comes from eating healthy foods. Mediterranean diet is a healthy eating plan that is based on typical foods and recipes in Mediterranean style.

Research has shown that the traditional Mediterranean diet has been associated with a lower level of bad cholesterol or oxidized low-density lipid (LDL) and thus, reduces the risk for cardiovascular diseases. A low-density lipid is a cholesterol that usually lodges and builds up deposits in the wall of the arteries that may lead to certain cardiovascular illnesses. 

According to Mayo Clinic, an analysis shows that taking Mediterranean diet is associated with the reduction of the risk of cardiovascular mortality as well as overall mortality in more than 1.5 million healthy adults. Most of the scientific organizations encourage healthy adults to adapt the habit of eating a Mediterranean-style diet for the prevention of major chronic diseases.

Such diet can also cut the incidence of cancer, Parkinson's and Alzheimer's diseases during later years of life. The basics of healthy eating are eating the right kind of foods. Per Authority Nutrition, a healthy diet is like eating vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood and extra virgin olive oil.

Poultry, eggs, cheese and yogurt are to be eaten moderately. Red meat is to be eaten rarely while, sugar-sweetened beverages, added sugars, processed meats, refined grains, refined oils and other highly processed foods are discouraged.

The Mediterranean diet incorporates the basic of healthy eating characterized by the traditional way of cooking of the countries bordering the Mediterranean Sea. Subtle variations or differences in proportions of these certain foods may make a difference relating to heart diseases.

Eating primarily plant-based foods, such as fruits and vegetables, whole grains, nuts, replacing butter with healthy fats like canola or olive oils, using herbs and spices instead of salt to flavor foods are the main emphasis of the Mediterranean way of dieting.

Since these plant-based foods may lack essential proteins and calcium for the body, eating poultry and fish at least twice a week fills in these gaps. While enjoying meals with family and friends with a moderation in drinking wine and getting enough exercise makes the Mediterranean way of dieting complete.