This cultural heritage conveys healthy eating habits that you should know when starting the Mediterranean diet.
Famous in countries around the world, the Mediterranean diet has been named one of the healthiest in the world. If you're determined to change your eating habits.
Benefits of the Mediterranean diet
1. Reduction of cardiovascular risk.
- A study concluded that women who follow the Mediterranean diet have a 25% reduction in cardiovascular risk over the next 12 years. These eating habits are associated with lower levels of "bad" cholesterol (LDL).
2. Greater longevity.
- These eating habits have been associated with greater longevity.
3. It could help prevent cognitive decline.
- The results of a 2015 study indicate that older adults who follow the Mediterranean diet show improved cognitive function. Another study determined that good eating habits could slow some brain changes associated with the early development of Alzheimer's.
4. It could protect against cancer.
- Researchers found evidence that high adherence to this diet could reduce the incidence of cancer, specifically colorectal cancer. They also observed a slight decrease in the incidence of breast cancer.
How to get started with the Mediterranean diet?
The first step to getting started with the Mediterranean diet is to understand its foundations—the foods that make it one of the healthiest options in the world.
1. Olive oil as the preferred fat
- Rich in vitamin E, monounsaturated fatty acids, and antioxidants, it's the quintessential oil of the Mediterranean diet. If you're thinking of starting a Mediterranean diet, ditch the butter and stick to olive oil.
2. Daily consumption of plant-based foods
- Vegetables, fruits, legumes, and nuts are consumed regularly and daily for their high content of minerals, vitamins, fiber, and antioxidants. In fact, according to the Mediterranean diet's food pyramid, each main meal should include: 1-2 fruits, more than 2 servings of vegetables, natural or cooked. Preferably, at least one raw portion per day.
3. Daily intake of cereals
- One or two servings of grains per meal are recommended, preferably whole grains, in the form of rice, pasta, bread, or other varieties. The carbohydrates obtained from these foods provide the energy needed to face the day.
4. Choose fresh and seasonal foods
- Buying and consuming local, seasonal foods allows us to take advantage of their nutrients, flavor, and aroma. Choose minimally processed, seasonal foods. This is a healthy and environmentally friendly measure.
5. Moderate consumption of red meat
- Due to the health problems that consuming animal fats can cause, moderate consumption of red and processed meats is recommended. The saturated fats in these meats should be reduced according to the Mediterranean diet.
6. Daily dairy consumption
- Yogurts and cheeses are a daily part of the Mediterranean diet, as they are a source of essential minerals, such as calcium and phosphorus, vitamins, and high biological value proteins.
7. Fish twice a week and eggs three or four times a week.
- When starting the Mediterranean diet, it's important to reduce your intake of red meat and instead eat fish, for its omega-3 fatty acids, and eggs, sources of quality protein.
8. Pastries and sweets, very low consumption
- It's not a question of completely eliminating pastries from your diet, but remember to keep them extremely moderate. In fact, fewer than two servings per week are recommended.
9. Water as the preferred beverage
- Water is a fundamental pillar of the Mediterranean diet and should be your beverage of choice. Wine is also part of this diet, but should always be consumed in moderation and on an irregular basis.
10. Physical exercise
- Good nutrition isn't the only thing you should strive for to enjoy good health. Don't forget to exercise regularly and daily to enjoy the benefits of a healthy diet.
As you can see, starting a Mediterranean diet involves making a series of lifestyle changes. If you have any questions, consult your doctor. They will guide you through the process and can help you create a menu based on your energy and nutritional needs.
