A healthy diet can be the solution to our health-related problems, so eat healthily and stay fit. Eating healthy includes a variety of healthy fruits, vegetables, and grain that will give you essential nutritional values. It can protect you from many chronic or incurable diseases such as heart disease, diabetes, brain disease, and cancer too. Nowadays, dieting becomes an inseparable part of our lives, and people are habitual of dieting for all types of reasons as per their requirements. When it comes to select an appropriate diet, there is a large variety of diet plans that are people using all over the world. This blog post describes one of the healthiest diet plans that is the Mediterranean Diet and what it contain?
What is the Mediterranean Diet?
A Mediterranean diet is a fully vegetable-based diet that tries to avoid an excessive amount of meat. This diet is based on traditional eating habits used by natives of Greece, Italy, and Spain begins in the 1940s to 1970s and considers ideal for lower-income people. Implementing the Mediterranean diet can cause weight loss and prevent heart attack or strokes, type 2 diabetes, and premature death too.
What to eat?
When people think about the food-related to Italy and Greece, the first food comes your mind is pizza, pasta, and lamb chops. But as we all know that we can’t consider these food items as a healthy diet. Here are some food items you can include your Mediterranean diet as follows:
- Leafy green and non-starchy vegetables like tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
- Fresh fruits such as apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
- Use extra virgin olive oil and avocado oil in salad dressing and preparing food
- Legumes, beans, peas, lentils, pulses, peanuts, chickpeas, etc.
- Eggs and other dairy products like cheese, goat’s milk, and yogurt
- Fleshy fishes and other seafood items like salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
- A glass full of red wine after meal.
- Use herbs and spices (garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc) for seasoning and food preparation
- Nuts and seeds like almonds, walnuts, peanuts, sesame seeds, cashews, etc
- Whole grains like whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, and whole-grain bread.
What not to eat?
So now you know what you need to eat, here is another list which will tell you what unhealthy food you should avoid:
- No Added sugar items like soda, candies, ice cream, table sugar, and many others.
- Refined grains: White bread, pasta made with refined wheat, etc.
- Avoid refined oils (soyabean oil, canola oil, and cottonseed oil)
- Processed sausages, meat, hot dogs, etc.
Diseases can be cured by the Mediterranean diet
At the beginning of the blog, I had mentioned some diseases that can be cured by including the Mediterranean diet in your lifestyle. By following the Mediterranean diet can help you to prevent you from heart-related problems such as reduce LDL cholesterol, raise HDL cholesterol, reduce triglycerides, inflammation, cell damage, and stroke too.
It is not only good for the heart but overall health like weight loss, diabetes, high blood pressure, and Alzheimer’s disease also. As per health experts, making little changes in your diet can add up to big health benefits in your life. If you will use little exercise and health supplements along with the Mediterranean diet, then it will be more beneficial for your health.
At the end of this blog post, I hope this diet will help you to keep yourself healthy and fit. If you are looking for health supplements, then I would suggest you buy health and fitness supplements provided by Healthy Naturals. Before taking any supplements, you should consult your doctor first and read the label carefully.
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