Mediterranean Heart Diet Review - How Does This Diet Score For a Healthy Heart?
Long been considered to be the best for the heart, the Mediterranean Diet relies mainly on plants as the source of its foods. Its recipes vary in ingredients-fruits, vegetables, grains, and nuts. Some dieters prefer to have less red meat while others totally discard all kinds of meat.
Researchers at McMaster University stress that diets such as the Mediterranean Diet and those that are abundant in vegetables, nuts, and mono-unsaturated fatty acids are contributive to a healthy heart, thus helping in decrementing the risk of heart diseases. They have come into the conclusion that certain food groups are beneficial to the heart and the overall health. These foods include whole grains, vegetables, fruits, nuts, and monounsaturated fatty acids.
In the mid-1990s, Dr. Walter Willet of The School of Public Health at Harvard University presented the Mediterranean Diet based on the usual meal recipes in Crete, Greece and Southern Italy during the early 60s. However, this diet is not complete without the regular activity of the body: exercise. The diet's ingredients and particulars are listed as follows:
1. Fresh and healthful foods -The Mediterranean Diet's staples are fruits, vegetables, nuts, seeds, whole grains, legumes, seafood, yogurt, olive oil, and small amounts of red wine. Such staples are locally grown and eaten in season.
2. Moderate consumption - Every food included in the Mediterranean Diet should be eaten in small portions; that is, enough to satisfy the senses. Also, olive oil and nuts are ingredients that keep the person feeling fuller for a longer period.
3. Healthful fats - Rather than opting out, the Mediterranean Diet selects the right type of fats to use for the meals. Mono-unsaturated fats are good fats that are found in olive oil, nuts, and avocados. Fatty fishes like tuna, salmon, trout, and sardines are good sources of polyunsaturated fats. Processed foods mainly use trans-fatty acids which are not only artificial, but dangerous to the heart as well.
4. Omega 3 fatty acids - The beneficial effects of omega 3 fatty acids are: i. lowers the risk of heart attack ii. reduces blood clotting iii. decreases the incidence of hypertension and stroke iv. inhibits formation of certain cancer cells v. reduces the risk of neurological disorders like Alzheimer's disease.
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