The Mediterranean Diet Secrets – History, Diet Plan & Benefits

The Mediterranean Diet Secrets – History, Diet Plan & Health Benefits

Natox Reviews – Safe & Effective Anti-Ageing Solution
March 3, 2016
Studies Results – Top 10 Reasons That Causes Weight Gain
March 15, 2016

The Mediterranean Diet Secrets – History, Diet Plan & Health Benefits

mediterranean diet

The Mediterranean Diet has become popular as a healthy diet that can be followed almost by everyone and especially beneficial for those suffering from heart disease or metabolic syndrome. If you are in search of a heart-healthy eating plan, the Mediterranean Diet is a perfect option for you.

It is based on the traditional foods of the countries like Italy and Greece back in the year 1960.

Various studies have confirmed that the Mediterranean diet helps in weight lossprevent heart attacks, type 2 diabetes and premature death.

Let’s know all about Mediterranean Diet

mediterranean-diet

Why was the Mediterranean Diet Investigated?

In 1980, Professor Ancel Keys delivered the results of his research on cardiovascular death rates in different countries. He found that death rates were particularly lower in Greece, southern Italy and fairly higher in the USA.

Further, he investigated the lifestyle of the long-lived Mediterranean people and considers the factors like exercise, smoking, education, stress & diet. He found that diet plays an important role in keeping these communities healthy. The diet pattern was not new; it was a traditional mix of fresh seasonal and easily stored produce. It was also found that individual components such as vegetables, fruits, monounsaturated fats and their blend with the long-term dietary pattern were quite beneficial.

This led to the identification and description of an ideal Mediterranean Diet.

What Does Mediterranean Diet Plan Include?

Mediterranean-Diet Plan

Mediterranean Diet Plan accentuates eating foods like

  • Fish
  • Vegetables
  • High-fibre Bread
  • Whole Grains
  • Nuts and Olive Oil
  • Cheese
  • Meats and Sweets

These foods are the rich source of monounsaturated fats, fiber, and omega-3 fatty acids.

Research suggests that the benefits of following a Mediterranean style eating pattern may be many.

Let’s discuss in detail about the benefits:

Mediterranean-style diet has following benefits for your Heart & Brain.

mediterranean-diet-health-benefits

Benefits For Heart

  • Prevent Heart Disease
  • Lowers Down level of Cholesterol
  • Prevent Type 2 Diabetes
  • Prevent Metabolic Syndrome

Benefits For Brain

Mediterranean Diet Prevents

  • Stroke
  • Depression
  • Alzheimer’s Disease and other Dementia
  • Tension & Pressure
  • Parkinson’s Disease

How can You Make Mediterranean Diet, Part of your daily eating plan?

Here in the below-given chart experts have mentioned that what you should include in your diet plan.

Vegetables

Whole-Grains

Healthy Fats

Grapes

Brown Rice Nuts
Blueberries Oats

Olive Oil

Tomatoes  & Lentils

Whole Wheat Seeds Oil
Peppers & Spinach Bread

Like Canola

Figs & Olives

Pasta

Flaxseeds

Chickpeas & Beans

Couscous

Soybean

Include the aforementioned Vegetable, Whole-Grains, & Healthy Fats in your diet daily.

Along with these, all you must follow the below given also.

  • Eat Fish like salmon, tuna, lake trouts and herring at least 2 times a week.
  • Eat a moderate amount of poultry and eggs weekly.
  • Limit the Intake of Red Meat to only a few days in a month
  • Limit the sweet dish to only a few times of the week.

Mediterranean Diet also includes Red Wine with 1 glass every day for women and 2 glasses for men.

{You Might Also Like: Secrets of Vegan/Vegetarian Diet Plan & Health Benefits}

Healthy Mediterranean Snacks

Don’t eat more than 3 meals per day. If you feel hungry between meals, then go for these snacks mentioned below:-

  • A handful of nuts
  • Carrots or baby carrots
  • Piece of Fruit
  • Some Berries or Grapes
  • Greek Yoghurt
  • Apple slices

The Mediterranean Diet is a pattern of food proportions, rather than a set list of particular products or recipes. It is a healthy template that satisfies the WHO and UK Recommendation to consume five portions of vegetables and fruits per day. It minimizes the intake of ingredients causing health risks and maximizes the intake of healthy ingredients.

mediterranean diet

The overall thing is that one who go for Mediterranean Diet are likely to have the low risk of developing chronic and life-threatening disease than those who don’t.

To enjoy an active long life, switch to the Mediterranean Diet now and stay healthy.

Live Healthy, Live Longer!

{Note: If you are obese or suffering from overweight issues and want a quick solution then you must go for Natural Weight Loss Supplements, instead of following any Diet Plan. Because diet plan works slowly.}

Health Enigma
Health Enigma
One can stay healthy for the lifetime just by having a perfect diet and understanding the basic anthropological needs. Health Enigma - a Health & Fitness Blog, and let people resolve their health problems.

20 Comments

  1. Christena says:

    Great Post!! Thanks for sharing. It’s really very informative and emphasizes on eating plant based food. Looking forward to see more post like this.

  2. RonaldMugs says:

    Undoubtedly, Mediterranean Diet is good for health but unfortunately, I couldn’t follow it so i tried weight loss pill Phen375 and got my desired weight.

  3. Brendy says:

    That insihgt’s just what I’ve been looking for. Thanks!

  4. Michal says:

    Thanks for delivering this kind of amazing data.

  5. Tagore says:

    Appreciate it for sharing your superb web site

  6. Margarita says:

    I’m impressed, I have to admit. Seldom do I encounter a blog that’s both equally educative and
    amusing, and without a doubt, you have hit the nail on the head.
    The issue is something which too few men and women are speaking intelligently about.
    Now I’m very happy I found this during my hunt for something relating to this.

  7. MoonWSchleck says:

    I will not even know the way I stopped up here, but I assumed this set up used to be great. I do not
    recognise who you’re but certainly you’re seeing a famous blogger in the event you usually are not
    already. Cheers!

  8. Ray Dragaj says:

    I believe the admin with this internet site is really working hard in support of his
    webpage, as here every material is quality based information.

  9. GenieYGriese says:

    Great article, exactly what I was looking for.

  10. Myung Washam says:

    I each time spent my thirty minutes to read this site’s
    articles or reviews daily plus a cup of coffee.

  11. Mazie says:

    Real nice layout and superb content, hardly anything else we require :D.

  12. Doni Cheson says:

    I like it when individuals get together and share views. Great blog, ensure that is stays up!

  13. Arian says:

    I am truly grateful for the holder with this website who may have shared this impressive paragraph at around this place.

  14. MicaPHortein says:

    Thanks for sharing your thoughts about Mediterranean Diet.

    Regards

  15. DelmarEIslar says:

    Usually I don’t learn article on blogs, however I want to state that this write-up very compelled
    me to test and do it! Your writing taste is
    amazed me. Thanks, quite great post.

  16. corburt erilio says:

    Regards for this post, I am a big fan of this your site would like to proceed updated.

  17. Melia says:

    You certainly have fantastic blogs and reviews. Thanks a lot for sharing with us your webpage.

  18. klik says:

    You have brought up a very superb details , thankyou for the post.

Leave a Reply

Your email address will not be published. Required fields are marked *

%d bloggers like this: