A Mediterranean diet mostly consists in high dosages of monostaturated fats and plenty of fresh fruits and vegetables. This might be a very healthy eating plan that can be easily adopted by anyone; add a bit of green tea and you will obtain the quintessence of healthiness! It is widely known that the risk of heart disease, cancer and Alzheimer’s disease are just a few of the diseases that have occurred significantly less amongst those who follow a Mediterranean diet. Here are a few tips to get started, but, firstly, remember to take it slowly, so that the body has time to adapt. Therefore, here are the main components of a Mediterranean diet:
- Olive oil. It should be used in everything, including pasta, fish and bread as it is not only healthy, but it gives a great flavor. By eliminating the unhealthy fats found in margarine, butter and other types of oil you significantly reduce the risk of heart disease. Furthermore, you lose weight as well.
- Omega 3 fatty acids. Always look for them, whether you are in a supermarket or at a restaurant. They are found in fish such as tuna and salmon and walnuts, among others. A Mediterranean diet is high in omega 3 fatty acids, as they are as healthy as can be.
- Whole- grain foods. Filled with fiber and nutrients, they are prone to prevent from cancer and Alzheimer’s disease.
- Wine. Not in moderate, but in small amounts(about 2 shot glasses). However, it always seems to have a positive effect due to the antioxidants it provides us with, thus lowering the risk of heart disease.
- Plenty of fresh fruit and vegetables. Without them, it isn’t a Mediterranean diet. However, we all know that the products found in supermarket are not so great, so keep an eye on organic, locally produced fruit.