Main foods in the Mediterranean diet for your health Cardiovascular diseases are the main cause of death worldwide, which are associated w...

 

Main foods in the Mediterranean diet for your health

Cardiovascular diseases are the main cause of death worldwide, which are associated with certain risk factors, such as smoking, a sedentary lifestyle and poor eating habits among others.

Exercising three times a week, eradicating tobacco and having a balanced diet is essential to taking care of your heart.

In addition to the above, you can include in your diet certain foods that contain extraordinary properties that will generate a complete state of well-being.

Healthy food

In particular, diets rich in fibre, healthy fats, and antioxidants have been shown to help support heart health.

On the other hand, the high consumption of processed meats and added sugars are related to a high risk of cardiovascular diseases.

While many diets claim to support heart health, it's important to choose one that's backed by scientific evidence and easy to stick with long-term.

The Mediterranean diet is based on the traditional eating patterns of people who lived in Greece and southern Italy during the 1960s.

In general, the diet emphasizes minimally processed, whole foods, including whole grains, nuts, seeds, fruits, vegetables, legumes, fish, and extra virgin olive oil.

Also include moderate amounts of poultry, eggs, low-fat dairy, and red wine, and limit or eliminate added sugars, refined carbohydrates, highly processed snack foods, and red and processed meats.

Numerous studies associate the Mediterranean diet with a reduced risk of heart disease, as well as risk factors for heart disease such as high cholesterol and triglyceride levels, obesity, type 2 diabetes, and high blood pressure.

Incidence

A review of 11 studies found that following a Mediterranean eating plan reduced the overall risk of heart disease incidence and mortality by 40%

The heart benefits of this diet are thought to be due in large part to its emphasis on whole, minimally processed plant foods and healthy fats

For example, extra virgin olive oil is rich in monounsaturated fats and compounds with powerful antioxidant and anti-inflammatory properties.

A review of 32 studies linked a higher intake of this oil, but not other monounsaturated fats, with a significantly lower risk of all-cause mortality, heart disease and stroke