diyhealth.com

The Mediterranean diet helps to reduces the risk of heart attack

Mediterranean diet

A cardiac disorder has now become very common in contemporary times. Various factors are responsible for causing the disorder such as pollution, eating habits, absence of workout in day-to-day life and much more.

Amongst all, the unhealthy lifestyle acquired by man is one of the most effective factors to bring abnormalities in normal heart functions. The unhealthy food especially junk food is very harmful as they are major source of saturated and trans fats. On the other side, you also need to follow the consistent physical exercise programs to make your heart active and healthy for longer run. According to the various needs of human body, plenty of diet plans are reported till date. In the same manner, you also need to choose the appropriate diet plan as per your requirement. However, Mediterranean diet is stated as very much helpful to reverse the heart problems and it makes your body less prone to heart disorders. This particular diet plan mainly originated from countries located on the sides of the Mediterranean sea. There are several crucial essential facts linked with the Mediterranean diet plan. Most importantly, the inclusion of all major healthy food items such as juicy fruits, leafy vegetables, fish and whole grains are the major highlights of the diet. At the same time, addition of olive oil and red wine enhances the flavor. As red wine and olive oil are the major components of the Mediterranean diet. So, you can actually relish your food with cheerful mood and mind. Overall, the Mediterranean diet is very much useful and so risks of heart diseases can easily be avoided.

Role of Mediterranean diet

A recent research has shown that people who followed the Mediterranean diet are less prone to cardiovascular disorders. Apart from it, the Mediterranean diet also reduces the risks of all cancer related problems. Besides, the diet may also help you to keep a distance from dreadful diseases such as Alzheimer’s and Parkinson’s disease. Whereas, many researchers have recommended that the Mediterranean diet should be adapted by the people in order to prevent themselves from severe conditions of chronic disease as well.

Important components of Mediterranean diet

The consumption of plant products such as juicy fruits, wholly grains, leafy vegetables, nuts, and pulses cover the main portion of the diet. You are advised to use the plant based flavoring agents such as herbs and completely remove salt from your menu. At the same time, you should prefer olive and canola oil as they are the main components of the Mediterranean diet. Both kinds of oil are tasty and healthy for your heart as well. Though consumption of red meat is allowed but in controlled manner. You should also include definite form of physical exercise at regular basis. The consumption of fish containing less fat content causes no harm in human body. Besides, a little consumption of alcohol such as red wine with your food is also suggested as per the Mediterranean diet.

Here is a list of some major food items of the Mediterranean diet:

Role of nuts, vegetables, fruits, and whole grains

The major ingredient of Mediterranean diet is fruit and vegetables. This diet completely includes a very less amount of special cholesterol type called low density lipoprotein (LDL) which are less oxidized form. Such cholesterol type is considered to be very harmful for human body. Apart from it, nuts are also one of the healthy parts of the Mediterranean diet. Specifically, the salted nuts and honey roasted nuts should be avoided. Whereas, the wholly grains are very healthy as per the Mediterranean diet. Such diet contains very few amounts of Trans fats. Bread is also included in the Mediterranean diet as a crucial food item Therefore, breads are usually preferred to be eaten with the combination of olive oil.

Involvement of healthy fat sources

The diet is just not in favor of entirely stopping the consumption of fats rather, focuses on making the choice of less harmful fats for your body. The Mediterranean diet strongly suggests to not to have the saturated fats and trans fats intake. As all these fat types are responsible for causing heart diseases in major scenario. Therefore, canola and olive oil are some major sources of healthy fats for your body. Apart from it, fish intake is also one of the supported sources of healthy fat according to the Mediterranean diet plan.

Wine

Research has shown that alcohol consumption in controlled manner can very much help in reducing heart risks. The Mediterranean diet mainly favors about five ounces intake of wine in case of women. Whereas, men are strongly advised to consume less than ten ounces of wine. The excess consumption of red wine, more than the suggested one may cause serious complications like migraines. Hence, overall the Mediterranean diet is entirely healthy medium to keep a distance from heart disorders. All essential food items including fruits, vegetables, fish, wholly grains, nuts, fishes, and controlled consumption of red meat collectively provides perfect balance of food. Apart from it, the optional choice of consuming red wine and including physical exercise in day-to-day life, may efficiently keep your heart healthy forever.

Today's Top Articles:

Scroll to Top