The Mediterranean diet is inspired by the eating habits of Greece, Southern Italy, and Spain. It incorporates the basics of healthy eating, plus a splash of flavorful olive oil and perhaps a glass of red wine. This is the traditional cooking style of countries bordering the Mediterranean Sea.
Mediterranean Diet: Nutritious Foods
Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet are tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.
With the Mediterranean Diet, you don’t need a calculator for this meal plan. Instead of adding up numbers, you swap out bad fats for heart-healthy ones. It’s olive oil instead of butter. Fish or poultry rather than red meat. Enjoy fresh fruit and skip sugary, high calorie, fancy desserts.
This diet is full of very flavorful veggies and beans. Nuts, high in Omega-3 are great for senior citizens. In addition, whole-grain bread and wine, great for the digestive system, is included, but in moderate amounts. The focus is on seasonal food that’s made in simple, mouth-watering ways. Build a yummy salad from spinach, cucumbers, and tomatoes. Whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds) is flavorful and highly nutritious.
Mediterranean Diet: Eat The Good Fat
Just look for the good kind. You’ll find it in nuts, olives, and olive oil. These fats (not the saturated and trans fat hidden in processed foods) add flavor and help fight diseases from diabetes to cancer. For example, Basic Basil Pesto is a tasty way to get some into your diet.
Mediterranean Diet: Food Variety Is The Spice Of Life
It’s more than just Greek and Italian cuisine. Look for recipes from Spain, Turkey, Morocco, and other countries. Choose foods that stick to the basics: light on red meat and whole-fat dairy, with lots of fresh fruits and veggies, olive oil, and whole grains. This Moroccan recipe with chickpeas, okra, and spices fits the healthy Mediterranean profile.
Mediterranean Diet: Spices, Spices, Great Spices
Bay leaves, cilantro, coriander, rosemary, garlic, pepper, and cinnamon add so much flavor you won’t need to reach for the salt shaker. Some have health benefits, too. Coriander and rosemary, for example, have disease-fighting antioxidants and nutrients.
Mediterranean Diet: Easy To Prepare Meals
Greek meals are often small, easy to assemble plates called mezzes. For your own serve-it-cold casual meal, you could put out plates of cheese, olives, and nuts. Also check out these recipes for Basil Quinoa With Red Bell Pepper and Eight Layered Greek Dip. Both have heart-friendly ingredients including olive oil, beans, whole grains, and spices.Mediterranean Diet: Drink (Red) Wine
A glass with meals is common in many Mediterranean countries, where dining is often leisurely and social. Some studies suggest that for some people, up to one glass a day for women and two for men may be good for your heart. Red wine may be healthier than white. A healthy heart is important for all age groups, but especially for the elderly.
Mediterranean Diet: Never Any Hunger Pangs
You’ll get a chance to eat rich-tasting foods like roasted sweet potatoes and hummus. You digest them slowly so that you feel full longer. Hunger’s not a problem when you can munch on nuts, olives, or bites of low-fat cheese when a craving strikes. Feta and halloumi are lower in fat than cheddar but still rich and tasty. Stay healthy, feel full, all the while keeping the calorie count low.
You’d think it would take a miracle to drop some pounds if you eat nuts, cheese, and oils. But those Mediterranean basics (and the slower eating style) let you feel full and satisfied. And that helps you stick to a diet. Regular exercise is also an important part of the lifestyle. What a great way to eat and be healthy!
Mediterranean Diet: Your Heart Will Stay Healthy
Almost everything in this diet is good for your heart. Olive oil and nuts help lower “bad” cholesterol. Fruits, veggies, and beans help keep arteries clear. Fish helps lower triglycerides and blood pressure. And don’t forget that daily glass of red wine.
Moreover, the antioxidant-rich foods of this diet reduce inflammation and is great for your brain, making you sharper. This eating style is a great brain-friendly choice.