Recommended Reading
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies
Mediterranean Diet Pyramid - An Easy Way to Be in Good Health
The Mediterranean diet is recognized as capable of reducing the risk of cardiovascular disease and cancer. Many studies of Mediterranean populations of southern Europe showed it.
The Mediterranean diet pyramid determines in a simple way, the proportions of each family of food to eat.
By following the recommendations of the pyramid, you put away heart problems and cancer. You even keep a youthful appearance longer.
Why? Because this type of diet gives our body all the nutrients it needs: vitamins, trace elements, minerals, fiber, antioxidants, essential fatty acids... It does not or hardly brings foods that your body does not need. What keeps our energy to fight disease and delay the aging.
The "modern" food is often responsible for an inadequate intake of these nutrients. On or often a state of fatigue, and less resistance to germs.
Moreover, our so-called modern diet often contains an excessive proportion of sugar and bad fats.
What are the bad fats? They are mostly margarines which are produced artificially and many vegetable oils. Because these oils are produced industrially, seeds (soybean, sunflower, corn, grapeseed... are often overheated and the oil is extracted with chemical solvents).
The Mediterranean preferably use olive oil that supports the cooking and can be used to season salads and vegetables. This oil has largely proven itself as food for good health. The unsaturated fats in olive oil reduce bad (LDL) cholesterol. These polyphenols help to combat excess free radicals. The excess free radicals caused by pollution, radiation or tobacco smoke increases the cancer risk of myocardial infarction and accelerate aging.
Vegetables, fruits, whole grains like brown rice are important in this type of cuisine. The garlic either fried or with salad is widely used. This food has the property to decrease blood pressure,blood sugar and cholesterol. It plays a leading role against the arteriosclerosis.. Moreover, it fight many germs and virus.
The fish is consumed at least twice a week but it can be eaten every day without problem. Fish is rich in omega 3 fatty acid. However, the ideal proportion between the intake of omega 6 and omega3 must not exceed (1 / 5) Not more than 5 times more Omega6 than omega3. But in our "modern" cuisine the proportions are often of 1 / 10 or 1 / 15. Most cooking oils, margarine, dairy products and meat are rich in omega 6. However, excess omega-6 predisposes to cardiovascular disease and some arthritis.
In addition, omega 3 improve the flow of blood and decrease the risk of blood clots in the arteries.
The chicken provides protein, like fish and red meat. But this food is low in saturated fats. Fats that are generally considered bad for the arteries.
Besides the Mediterranean diet contains very little red meat because at first, there were only goats and sheep in these regions. The meat of these animals was few consumed; these animals were used primarily for their milk and hair.
The goat cheese and sheep contain much less saturated fat than cow cheese. They therefore rise less cholesterol.
Regular consumption of red wine in moderation (two glasses of 10 cl per day) significantly decreases the risk of cardiovascular disease. The famous "French Paradox" has thus been identified
Should we remove the sweets, cakes, ice cream? No, it must be a treat from time to time. But once or twice a week is up.
Also, if you can take your meals in a friendly way with friends or family members, it is even better. You will digest better and be less stressed. You will get a lot less hungry between meals
Finally, moderate physical activity will improve your health. A half hour walk a day or three times an hour a week, for example, would be perfect
By following the recommendations of the mediterranean diet pyramid, you will quickly feel in better health. You will decrease your risk of heart problems and cancer. So why not try?
You can also watch this blog for more details on the the Mediterranean diet pyramid
I am passionate about disease prevention and natural medicines. I firmly believe that many diseases can be prevented with a healthy lifestyle.
Article Source: http://EzineArticles.com/?expert=Mike_Siera
Recommended Reading
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies
Patterned after a careful observation of the traditional cuisine in the countries surrounding the Mediterranean basin, Mediterranean is a reflection of lifestyle of eating foods that turned out to be beneficial to the health.
It was not until the 1990's when this diet, which is deemed today as good for the heart, became popular in Europe and United States. It was designed as a way of helping cardio patients in their weight-loss plan, as weight is a major factor in heart diseases.
Olive oil and Canola oil play a huge part in making Mediterranean a healthy diet. They are the good monounsaturated fat that replaces the saturated animal fats, which is typical of people's diet. Calorie too plays its part for people can eat foods with it for as long as they follow the Required Daily Allowance. People who are considering weight loss can find assurance in Mediterranean diets as a healthy and effective approach.
Mediterranean way of eating makes a big difference on a weight-loss plan and even on maintaining good health. It does not restrict people from eating fats, carbohydrates and calories. The secret here is choosing the good or healthy fats and carbohydrates while not going beyond the required daily value of calorie.
Researchers conclude that the creator of this diet has succeeded in his purpose and even more, for not only do people lose weight effectively, they reduce risks of obtaining serious diseases like heart problems, diabetes, obesity and cancers. When you decide to adhere to this hearty diet, you will find lots and lots of fruits and vegetables, as well as seeds and nuts to be the major component of your food. If you are a meat lover, you will not find much difficulty here for it also uses animal meats, although kept at a minimal quantity.
The American Heart Association has stated that the Mediterranean way of eating affects the health of the heart in positive ways; and for that, they encourage the authorities to make adjustments on AHA dietary guidelines to resemble the principle of a Mediterranean diet.
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Article Source: http://EzineArticles.com/?expert=Faviano_Torres
Recommended Reading
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies
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