Mediterranean Diet - Mediterranean Foods

The biggest fear of many in search of a better diet for heart health should be sentenced to the bland and tasteless food ever. If you including the Mediterranean diet could be the ideal solution. Integra a healthy diet and a diet low in sodium , with flavors and zest countries bordering the Mediterranean Sea. With touches of red wine and olive oil, a heart-healthy diet has never been so attractive .

This scheme is inspired by the great traditional cuisines of Spain , Italy and Greece. The main elements of the plan are eating high proportions of the plant kingdom. This includes fresh fruit and lots of fresh vegetables , legumes ( beans) , unprocessed grains , wine , olives and olive oil. It also includes lots of fresh garlic , herbs and spices and fresh herbs. Eat small amounts of various fish meat ( we eat almost every day ) , and includes some dairy and sheep milk and / or cow 's milk cheeses and yogurt.

It is estimated that nearly one third of all heart disease and stroke can be prevented by switching to a low -sodium diet specifically to promote heart health . A recent study published by the New England Journal of Medicine has produced overwhelming results. The study compared the occurrence of heart attacks , strokes and death from cardiovascular causes. The results showed that participants who followed the Mediterranean diet , all high-risk were to begin with, had a 30% lower risk of developing cardiovascular disease. These results are important for those who struggle with weight loss , because weight loss was not even a factor !

So what do you eat in a Mediterranean-style diet ? Here is an example .

Olive oil - is an important part of the Mediterranean diet . It is used in almost all vinaigrette salad recipes , or finishing oil drizzled on top of the bread , soup or beans and is used to sauté or cook just about anything , even used to make cakes .

Seafood - Fish and seafood are a staple in many countries with a coastline and is the preferred meat in this diet plan . Seafood such as shrimp and fish such as fresh tuna and salmon are good sources of lean protein . Recipes Mediterranean region choose mackerel and sardines have a greater amount of omega 3 fatty acids, while Americans are more familiar with salmon and tuna also have good amounts of omega -3 acids fats that promote heart health.

Tomatoes - rich in foods of this region are rich and full of antioxidants for heart health vitamin. While they are at their peak, sauces and pasta consumed fresh tomatoes preserved much of the nutritional value.

A simple recipe Mediterranean style: shrimp or fish , lightly sautéed in olive oil, and gently tossed with tomatoes or in a light tomato sauce with fresh garlic and parsley or basil is a delicious way incorporate these foods.

If it is diagnosed or at risk for heart disease , diet and healthy eating tasty Mediterranean can actually stick and help you have a healthy heart.

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