Mediterranean diet menus have proven to be better for the health of a person by the fact that the incidence of heart disease in Mediterranean countries turned out to be much lower compared to US figures.
Statistically, 1995-1998 by heart disease mortality statistics, there were nearly 103 deaths per 100 000 population caused by heart disease. In the US, the figure was 106 per 100 000, The United Kingdom had 122 deaths per 100 000 and Australia had 110 deaths per 100 000. Interestingly, four of the six lowest from heart disease mortality belonged to Mediterranean countries;
- France: 39.8 deaths per 100 000
- Spain: 53.8 deaths per 100 000
- Italy: 65.2 deaths per 100 000
- Greece 😕 68.8 deaths per 100 000
So what is the secret of Mediterranean diet menus
Well, the focus point is eating lots of fruits fresh, vegetables, legumes, nuts, whole grains, seafood and olive oil combined with minimal grain processed red meat, saturated fat and salt. If you drink alcohol, then a glass of red wine with dinner is also increasing your intake of antioxidants. Due to these factors, diet is rich in omega 3 and antioxidants that improves heart health and fights free radicals that can lead to diseases like cancer. The results associated with the Mediterranean diet are consistent with findings elsewhere. A diet low in saturated fat with lots of polyunsaturated and monounsaturated fatty acids produces better health outcomes, especially when it comes to heart health.
Many people are very concerned about their health these days and who would not? The mounting numbers of major health problems like heart disease, cancer, stroke and diabetes is enough to scare anyone.
Numerous studies support the Mediterranean diet menus as one of the healthiest in the world including research by the New England Journal of Medicine, Harvard School of Public Health and Cardiovascular Nutrition Laboratory. Therefore, there is real evidence menus Mediterranean diet helps weight loss and reduced risk of cancer and heart disease as a whole.
The great thing with these menus is that they allow for greater creativity and taste that is not possible with other systems. But it is important to combine any of moderate exercise regime to maintain health. And that’s the other side of Mediterranean life. They tend to have a higher level of activity. For example, most households have their own vegetable garden, you’ve probably noticed, even if you have neighbors who come from the region. Not only do they have to take care of their garden, but they are also more likely to go for a walk. All these things add up to a more active lifestyle and better health.
Example Mediterranean diet menu
Breakfast:
fresh yogurt with berries and low-fat granola
Lunch:
Chickpea Salad
Place 7 oz rinsed canned chickpeas, 2 teaspoons of olive oil, 1/2 white onion (chopped into quarters), 1/4 cup chopped red pepper, black olives and Kalamata 5, 1/4 teaspoon ground black pepper (or to taste), and vinegar 1 1/2 tablespoons of white in a blender and blend until a coarse paste. Serve on a bed of lettuce leaves (about 2 cups) with 2-3 cherry tomatoes cut in half.
Snack:
a heart handle, healthy raw unsalted nuts
Dinner:
Delicious Grilled Salmon with Greek salad
Slice cucumber, green peppers, tomatoes, red onion and kalamata olives and mix together. Crumble the feta cheese on top and drizzle with balsamic vinegar and a little extra virgin olive oil
Heat grill, griddle or skillet. Take a salmon fillet and cut into half-inch strips 2. Spray both sides with extra virgin olive oil and place in a hot grill or pan skin side up. Cook for about 2 minutes per side, turning once. It may take a little over two minutes on each side depending on the thickness of the net. Once cooked Place salmon on top of the Greek salad and serve.
