Diet fads come and go, but the Mediterranean diet is one that has real staying power. Why? It’s not about deprivation or limiting calories. Rather, it’s about a heart healthy way of cooking and eating.
Instead of focusing on losing weight, it focuses on boosting health. And the best part is the Mediterranean diet food is absolutely delicious.
The Mediterranean diet is based on the cuisine of countries bordering the Mediterranean Sea. There is no single definition of the diet. However, it is high in vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil.
Read on to find out more about the diet and how you can integrate into your routine.
What are the Guidelines?
The Mediterranean diet has no steadfast rules, but most of the cuisine follows these guidelines:
· Daily consumption of whole grains, fruits, vegetables, and healthy fats
· Fish, poultry, beans and eggs at least once a week
· Dairy in moderation
· Limited red meat
· An occasional glass of red wine
The Mediterranean diet will be most effective in conjunction with regular physical activity.
Healthy Fats are Important
Healthy fats are the focus of the Mediterranean diet. They are an ideal alternative to saturated fats and trans fats that contribute to heart disease.
Olive oil is a heavily featured ingredient of the diet. It is rich in monounsaturated fat, which is effective in lowering cholesterol and reducing ‘bad’ cholesterol.
Other sources of healthy fats commonly eaten in the Mediterranean diet are nuts and seeds that also contain monounsaturated fat and fatty fish like salmon, albacore tuna, mackerel, herring and lake trout. These fish are rich in omega-3’s that reduce inflammation and decrease the risk of disease.
Tips for Mediterranean Eating
Here are some tips that will help you achieve a healthier, more Mediterranean style diet.
· Eat 7 to 10 servings of fruits and vegetables a day.
· Opt for whole grain products when possible.
· Try using olive oil instead of butter and margarine.
· Incorporate more seafood into your diet.
· Avoid red meat.
· Include some dairy.
· Use spices instead of salt to boost flavor.
Try a Whole Grain Food Blend
A Mediterranean diet is a great way to get healthy, but overhauling your dietary routine is easier said than done. Life Extension presents an easy alternative.
Life Extension provides supplements that promote a long and healthy life. Their Mediterranean Whole Food Blend is a great way to add the nutrients of the Mediterranean diet to your routine, while eliminating the hassle of cooking and shopping for new foods.
It is a dietary supplement that contains a proprietary blend of Mediterranean nutrients designed to support heart health, brain health, and more. It contains polyphenols, which offer antioxidant support. It is made using a water based Phyto-Clean extraction process that ensures the ingredients are pure and bioavailable.
The Mediterranean diet is a great way to get healthy. With a few dietary changes, you could be on your way to boosting longevity and quality of life while enjoying delicious foods. How will you be updating your routine?