Mediterranean Diet

The Mediterranean diet is known for its heart healthy eating, which incorporates the tastes of olive oil and red wine. Although diets low in fat have proved healthy, the Mediterranean diet uses different variations of certain foods that make a difference in your risk for heart disease. A study conducted in 2007 found that men and women who consumed this diet had a lower risk of death from both cancer and heart disease.

What makes up a Mediterranean Diet?

• Consuming healthy fats like olive and canola oil

• Eating a liberal amount of fruits and vegetables

• Consuming small portions of nuts

• Drinking red wine in moderation

• Eating fish on a regular basis

• Consuming small amounts of red meat

The Mediterranean diet mostly includes eating fruits, vegetables, rice and pasta. Bread is a big part of their diet, but it is usually eaten without butter or margarine. It is low in cholesterol because of monounsaturated fats like olive oil and polyunsaturated fats such as fish.

Oils and Fats

Olive Oil – Olive oil is filled with monounsaturated fat, which provides a type of fat called monounsaturated fat that helps reduce LDL cholesterol levels. Extra virgin or virgin olive oils are less processed and contain the highest levels of plant compounds, which provide antioxidant effects.

Nuts – Although high in fat, they are low in saturated fat and include walnuts, pecans, almonds and hazel nuts. They also contain omega-3 fatty acids, but they are high in calories, so they should be eaten in moderation. Typically no more than a handful a day should be consumed for a healthy diet and avoid honey-roasted or heavily salted nuts. For more information on healthy cooking oils visit www.natural-cancer-cures.com.

Wine

According to research, a light intake of wine is recommended to reduce the risk of heart disease. Doctors are reluctant to recommend alcohol consumption, but do agree that wine also has an aspirin-like effect which reduces the bloods ability to clot and also contains antioxidants. They recommend no more than 5 ounces of wine a day for women and no more than 10 ounces for men. They warn that any more than this increases your risk of health problems and even cancer.

At the Store

It is recommended to look at labels to make sure you are eliminating saturated fat and trans fat from your diet.

Use butter sparingly and watch out for trans fat on labels. Even though it may say “low fat” or “cholesterol-free”, doesn’t mean it is necessarily good for you.

Eat plenty of fruits and vegetables each day, striving for 10 servings. Keep snack items on hand like bananas, baby carrots and apples. Nuts are also a quick snack that is nutritious.
Try a fruit salad for something different for lunch.

Use olive oil as a replacement for butter and try cooking with canola oil. Dip whole grain bread in flavored olive oil as an alternative to butter.

Substitute fish for red meat and avoid bacon, sausage and other high fat meats. Eat once or twice a week and choose from Tuna, salmon, trout, mackerel and herring. Avoid fried fish unless it is sautéed in olive oil.

Have a glass of red wine with dinner, or if you don’t drink, try purple grape juice to reap some of the benefits.

Switch to skim milk instead of whole or 2 percent and limit high fat dairy products.

The Mediterranean diet has a lot of flavorful foods to choose from. It could become your most healthy and favorite diet yet.