How does Mediterranean Diet Reduces Cardiovascular Risk?

 

 

The Mediterranean diet brings a great variety of nutrients to your body. Being a highly balanced diet, has gained adherents throughout the world. The Mediterranean diet is one of the nutritional plans with the largest number of followers in the world. As you can guess, the term refers to the culinary habits and practices of the Mediterranean countries. Now, do you know the cardiovascular benefits of the Mediterranean diet? In recent years, several studies have shown that this diet can prevent degenerative diseases. Among those that can be prevented with greater success are those related to cardiovascular problems?

“The Mediterranean diet is characterized by using white meats instead of red meats. He also opts for the use of healthy oils, such as olive oil, and for including a wide variety of fruits, vegetables and seeds”.

For all the above, it is worth knowing a little more about this style of Eating. Are you ready to understand how you can improve your lifestyle with minimal changes? For the economy do not worry. The vast majority of the food you need is already at hand.

Cardiovascular Benefits of the Mediterranean Diet:

1. The use of Olive Oil

In the different recipes of the Mediterranean diet, olive oil is used predominantly. This provides monounsaturated fats, contrary to conventional oils, in which saturated fats prevail. Several investigations have indicated that olive oil can reduce up to 45% the probability of suffering from cardiovascular disease. This can lower the levels of bad cholesterol in the blood. Likewise, olive oil regulates metabolism. Therefore it is ideal for people with constipation. In turn, it also protects us from gastrointestinal diseases and facilitates the absorption of nutrients.

Olive oil also has antioxidant properties due to its high content of vitamin E. Therefore, it takes care of the skin from the damage caused by free radicals that are found in the environment and that promote premature aging. Another feature of olive oil is that even at high temperatures it can maintain its chemical composition. This means that it does not generate toxins when heated. Due to this characteristic, it is the most recommended oil for frying food.

2. Fish Instead of Red Meats

Fish is a white meat that gives us multiple essential nutrients. Among all, the most prominent is the omega 3, an essential polyunsaturated fat. The fatty acids of fish protect our heart, reducing the presence of bad cholesterol (LDL) in the blood, favoring circulation and regulating blood pressure. According to the Mediterranean diet, you should eat fish at least 3 times a week.

3. Daily Consumption of Fruits and Vegetables

To take full advantage of the cardiovascular benefits of the Mediterranean diet, you should consume fruits and vegetables every day. Fruits and vegetables provide us with nutrients, such as vitamins and minerals.

These foods are also rich in antioxidants that protect us from suffering a myocardial infarction and arteriosclerosis. The latter is a disease that causes loss of elasticity of the arterial walls.  Try to consume 5 to 6 servings of fruits and vegetables during the day. Ideally, they should be varied to obtain different benefits.

4. Nuts and Seeds

While nuts and seeds are mainly made up of fat, they are healthy monounsaturated and polyunsaturated fatty acids. This means that they reduce the levels of bad cholesterol (LDL) in the blood, associated with cardiovascular diseases. Each day is ideal to include two to three servings of nuts and seeds. Try to vary them and not exceed. Although five nuts can do wonders for your health, exceeding them could cause metabolic alterations.

The Mediterranean Diet in your Life

Now that you have discovered the cardiovascular benefits of the Mediterranean diet, you cannot stop changing your habits and adopt it as your food guide! The Mediterranean diet is a highly varied diet, so you will discover that every meal is a true delight. 

The Mediterranean diet is the opposite of diets that restrict the maximum amount of food; it is a diet in which healthy foods abound. To increase the benefits of this diet it is advisable to adopt it for life.

 

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