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Mediterranean diet started getting popular in the 1950s when it was noted that people following this kind of diet were less likely to develop heart diseases. Since the 50s there has been a lot of research and studies that not just suggest but confirm that the Mediterranean diet indeed helps in preventing stroke and other heart diseases. But before going further let’s understand what exactly is the Mediterranean diet and why it might be the right fit if you are looking for a heart-healthy diet plan.
To put it simply, the Mediterranean diet plan is a way of incorporating the healthy habits and traditional cuisines of the countries sharing a border with the Mediterranean sea, like France, Spain, and Greece. The diet is rich in vegetables, fruits, heart-healthy fats and whole grains which makes it not just super healthy but also very flavourful. It can be plant-based and can also be non-vegetarian, based on your preferences. The diet incorporates the traditional methods of cooking and the flavors of the region it comes from. It varies by country and region so there can be no one generic definition for the same but in general, the Mediterranean diet is nutritious and can be associated with a healthy heart. There are no hard and fast rules about how to follow a Mediterranean diet but some simple ways to make your diet more Mediterranean. Let us tell you about those.
Deciding which foods fall under the category of Mediterranean foods is controversial majorly because of the variation in countries. If you are interested in trying out the Mediterranean diet then all you need to do is to keep these simple tips in mind and follow them diligently.
- Include fish in your diet and try having it at least once a week.
- Include plenty of vegetables and fruits in your diet
- Try building your meals around vegetables, beans and whole grains
- Use plant and vegetable-based oils like olive oil instead of refined oil or butter for preparing your meals
- Try cutting down on your meat intake
- Have fresh fruit as dessert
- Replace hard liquor with red wine
There are many potential benefits of following the Mediterranean diet and we are listing some of them here for you to learn more about them.
One of the most well-known benefits of taking a Mediterranean diet is that it keeps your heart in good shape and reduces the risk of cardiovascular diseases. Since this kind of diet limits your intake of bread and processed food items and encourages the intake of red wine all these factors contribute towards keeping your heart healthy.
Following a Mediterranean diet meal plan will also help in regulating blood sugar levels and in Type 2 Diabetes management and prevention. Since this kind of diet is rich in fiber which takes time in digesting it helps in preventing major swings in blood sugar levels. Many studies suggest that this type of diet also reduces fasting blood sugar levels.
No kidding! A heart-healthy diet can help in keeping your memory sharp and prevent any decline in your thinking skills with age. Research suggests that the Mediterranean diet not only improves cholesterol levels or blood sugar levels but also keeps your blood vessel health in check which reduces the risk of Alzheimer’s. The brain needs to have a rich blood supply to function properly and this kind of diet helps with that.
A Mediterranean diet plan also aids weight loss. Since this diet is rich in a variety of nutrient-dense foods like vegetables, nuts, seeds, heart-healthy fats and whole grains it will help you lose weight in a more sustainable way. However, this kind of diet takes its time to start showing results and might not be the best option for those looking to lose weight in a short time span.
Now that you know about the Mediterranean diet we think you might like to try it out. If you would like to know how to make your diet more Mediterranean and get in touch with certified nutritionists then get FITFEAST. You can consult an expert nutritionist and get a personalized diet plan for yourself to improve your eating habits and have a Mediterranean diet and enjoy the benefits. Activate FITFEAST by FITPASS to consult a personal nutritionist and get your Mediterranean diet plan today.