The Mediterranean diet is recognized as one of the healthiest in the world and is often recommended by nutritionists as an example of healthy, delicious eating.
According to the Mayo Clinic, if you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps even a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.
Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet remain tried and true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, an analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson’s and Alzheimer’s diseases.
The Dietary Guidelines for Americans recommends the Mediterranean diet as an eating plan that can help promote health and prevent disease. And the Mediterranean diet is one your whole family can follow for good health.
Eat the Mediterranean way with these tips:
• Good food with good company – The Mediterranean way of eating is all about enjoying your meal with family and friends. Where possible, plan to have your meals in good company and enjoy a glass of red wine while you’re at it – it’s a Mediterranean diet staple after all!
• Slow it down – Take the time to enjoy your food, eat slowly and savour the food and the experience. Also be sure to celebrate each meal by dining at the table – not at your desk, standing up or in your car.
• Embrace Meatless Monday – Not only are vegetables commonplace when eating the Mediterranean way, but they are also a good source of minerals and proteins.Eat smaller portions and make more space on your plate for seasonal vegetables.
• Say yes to pasta – The Mediterranean diet includes grains like pasta as a staple. Use a good quality pasta cooked al dente and enjoy healthy additions such as olive oil, nuts, grilled seafood, beans, tomatoes, vegetables and a bit of cheese for flavour. For added protein, fibre and omega 3 polyunsaturated fatty acids (which are all key nutrients in the Mediterranean diet), cook with a multigrain pasta.
