7 Misconceptions About Mediterranean Diet Debunked

 

 

It is true that following a Mediterranean lifestyle offers plenty of advantages, like good health, flavorful food and a lot of fun. But, at the same time everything that you hear about this way of life is not true. There are certain misconceptions which need to be cleared. Let us have a quick look at 7 such myths about this diet.

 

 

This Diet is Unhealthy Because it Contains Too Much Fat: 

It is true that the people living in the Mediterranean coast eat more fat than what people take in the United States, but it really does not mean that their diet comprise of only high fat. The average fat intake by the people living in the Mediterranean region is only 35%, whereas people living in the United States take 36% fat. People in Mediterranean region eat only mono-saturated fats that are healthy for the heart.

 

 

No Single Mediterranean Diet:

This is a misconception. It would not be true to say that there is no single Mediterranean diet. There is one prototype. It can never mean that you cannot blend Mediterranean ingredients together.

 

 

Olive Oil is Drizzled on All Salad Types: 

It is true that the people living in the Mediterranean region prefer to use heart-healthy conception that used in all salads and cooked vegetables is a wrong one. Actually, olive oil is produced in abundance in this region and people prefer using this oil over others. But, that does not mean, they use olive oil only.

 

 

Nuts Comprise Major Portion of Their Diet: 

Nuts are used mainly in the sweets and sauces, but in a daily routine people living in the Mediterranean region do not use nuts. Each family here grows the almond tree and when the right season comes all the family members eat almonds and save some for the guests too.

 

 

Pasta is the Most Favourite Food: 

There are many who associate Mediterranean food with Pasta. However, this is not true. Mediterranean diet contains a large amount of starches like rusks, barley, wheat bread and potatoes. But, it does not mean that people in this region take a bowlful of pasta in the lunch and dinners.

 

 

Mediterranean Strictly Follow Mediterranean Diet: 

This is another prevalent myth. There are plenty of people living in the Mediterranean area that do not prefer following the traditional Mediterranean diet. Greeks have stopped having their traditionally heart-healthy foods and prefer having processed foods.

 

 

People From Mediterranean Take Huge Meals But Never Gain Weight: 

Last but not the least, it is true that sometimes even after eating heavy meals people living here can manage their weight. However, in the majority of the cases, people gain weight because the diet taken here is rich in calories though these are saturated fats and good for your heart.

 

 

Author-Bio: Maria Mcquire is the Content Manager for National Insurance or NI number used in the UK for the administration of the national insurance and also an author by profession who is born and brought-up in UK. An avid blogger, she can pen down on any topic she comes across.

Categories: debunked, Mediterranean diet, misconceptions, NI number

Feeling Blue? Why Not Try the Mediterranean Diet?

The Mediterranean diet is more than just a nutrition plan – it is a way of life. Many experts now say that this diet can have an enormous benefit for your wellness and wellbeing, including boosting the health of your heart, and brand new evidence shows that it could also help to reduce depression.

 

A group of Spanish researchers tracked 4,000 people aged between 55 and 80, some of whom where on a Mediterranean diet, which was rich in vegetables, fruits, nuts, whole grains and olive oil, and some of whom were simply on a low fat diet. The researchers followed them over a period of four years. During the time period, 200 members of the group developed some form of depression.

 

Amazingly, the Mediterranean diet cut the risk quite significantly, by around 41 percent, especially among diabetic men. This is possibly because the diet is thought to reduce levels of inflammation in the body. When inflammation occurs, it reduces the secretion of a certain brain compound called neurotrophic factors, and the levels of these are generally lower in patients who are suffering from depression.

 

The Mediterranean has been followed by many generations, generally by those who live around the Mediterranean (hence the name). It is rich in fish, which is lean and filled with omega 3 oils, and also contains lots of fruit and vegetables, which are naturally low fat and low carb.

 

Many studies have already proved that the Mediterranean diet is an ideal diet for health and wellness but this new information about depression is an area that has yet to be studied extensively, and further research is needed in order to fully understand the repercussions of it. It has, however, been known in a more general sense for some time that a good, nutritious diet helps to reduce the chances of you suffering from depression.

Categories: blue, depression, depression nbsp, diet, Mediterranean, Mediterranean diet, nbsp, reduce

Could a Mediterranean Diet Help Improve Your Health?

When it comes to diet and nutrition, the Mediterranean Diet is one of the highest rated. The foods that people following this diet eat are packed full of nutrients and can have a great effect on their wellness and wellbeing. Following this diet has even been rumoured to help people lose weight and to add years to their life.

 

In truth, the Mediterranean diet is more of a general concept than an actual, prescriptive diet. The foods are generally fresh fruit and veg, seafood, goat’s cheese, nuts, grains, yoghurt and olive oil, as well as a bit of red wine. Red meat is generally avoided and all food is grilled rather than fried.

 

Following the Mediterranean diet could help to guard you against all kinds of serious health conditions, such as cancer and heart disease. Any fat consumed through the Mediterranean diet is generally from monounsaturated plant sources such as nuts, canola oil and olive oil, which are good at reducing your blood cholesterol and guarding your heart against disease. These types of fats are far healthier than the fats that people generally consume in products like butter and red meat. The Mediterranean diet is also free from the hydrogenated fats that are generally found in processed and pre-packaged foods. In addition to this, olive oil has cancer-fighting antioxidants and coats the stomach, protecting you from ulcers.

 

Due to the fact that the cheeses used on the Mediterranean diet are generally made from goat’s milk, the diet is also usually very rich in calcium, vitamin B12, riboflavin and zinc. All of these properties help the body to maintain a healthy immune system, which means that you are less likely to catch the various bugs that fly around, especially during winter, and are better able to fight them off if you do catch them. These properties also help in the building of strong bones and teeth.

Categories: diet, foods, generally, health, Mediterranean, Mediterranean diet, olive oil, people, red meat

Diets Do Battle: Is Mediterranean Better than Mypyramid?

When it comes to an eating plan that benefits your wellbeing, nothing is more recommended than the Mediterranean diet. Consuming foods that grow around the Mediterranean Sea has been shown to lower your cholesterol, reduce your blood pressure and thereby lessen your risk of heart disease. Unfortunately, Westernised versions of the Mediterranean diet don’t have the same health impacts as that which is eaten by people in Southern Italy and Greece. Whilst people in these regions have some of the lowest levels of obesity and heart disease in the world, those eating Western versions of the Mediterranean diet are still seeing an increase in obesity and related health problems.

 

This may be why the USDA recommends the Mypyramid plan over the Mediterranean diet, but nutrition wellness expert Cheryl Baker, DTR, asserts that, if you do it properly, going Mediterranean is still a good way to go. Baker explains, ‘At the base of the Mediterranean diet are grains such as pasta, rice, couscous, polenta and whole grain breads. This category consists of the same foods as the Mypyramid plan. These foods are eaten almost every day and are a large portion of the diet, just as with Mypyramid.’ When eating from this group, it’s important to choose whole grain breads and pastas.

 

‘The next group of foods most commonly eaten are fruits, vegetables, beans, nuts and legumes,’ Baker notes. ‘These foods are eaten daily much like the recommendations for Mypyramid. Fruits and vegetables play a big part in Mediterranean diet. Most European countries grow delicious produce. Most produce is grown locally for easy access and commonly eaten soon after harvest. An example of this is Venice, Italy, where their vegetables are grown on the outskirts of the city. Eggplant and tomatoes are an example of the types of vegetables consumed. These fruits and vegetables provide vitamins, minerals and fiber that are essential for good health. Mypyramid also advocates eating a variety of fruits and vegetables.’

 

So if the two eating plans are so similar, what’s the point in choosing Mediterranean over Mypyramid at all? Baker points out that a ‘major difference of the Mediterranean diet from Mypyramid is the consumption of olive oil. The Mediterranean diet is rich in olive oil. It is so important that it is eaten daily whether used for cooking, in salad dressing (such as the standard vinegar and oil dressing) or for dipping with bread. Butter is rarely used. In fact, there is very little saturated fat (“bad” fats) consumed in this diet. This is the primary reason those who eat this way have low levels of cholesterol and normal blood pressure. Olive oil is rich in monounsaturated fats and polyunsaturated fats. These “good” fats are essential to a healthy heart. Most Mediterranean people consume extra virgin olive oil-the first pressing of the olives. Extra Virgin Olive Oil is the healthiest form of the oil because it has no refined oils mixed into the finished product and contains many antioxidants.’

 

She adds that another ‘distinct difference between the two diet plans is the consumption of nuts. Nuts are rich in omega-3 fatty acids and good unsaturated fats. These are eaten daily in the Mediterranean diet plan but in small amounts, such as one ounce of walnuts on pasta. Walnuts are recommended for those with high cholesterol and heart disease because of their ability to increase the elasticity of arteries that allows blood to move more quickly thus lowering blood pressure.’ So, if you want to maintain your weight and protect your heart health, speak to your doctor or a dietician about how the Mediterranean diet can benefit you.

Categories: blood pressure, commonly eaten, eaten daily, extra virgin, grain breads, heart disease, heart health, Mediterranean diet, Mypyramid, olive oil, virgin olive

Est. 1990: Why the Mediterranean Diet is Still the Best

Ever since the 1990s, the Mediterranean diet has been viewed as the best eating plan for overall wellbeing. While your mind may go straight to the cuisine of Greece and Italy whenever you hear the term “Mediterranean diet,” other nations – including Turkey, Lebanon, and Syria – have something to offer your nutritional wellness. But what components of a healthy diet do these nationalities share?

 

1. Olive oil: You simply can’t have a Mediterranean diet without including olive oil. While we often limit its use to a cooking oil, olive oil can be used in recipes and even taken raw if you want to experience major health benefits. The reason why olive oil is so vital is that it contains a wealth of amazing vitamins and minerals; vitamins A, B1, B2, C, D, K, and iron. Your body needs all of these nutrients in order to ensure your vital organs are functioning properly. As well as this, olive oil helps to keep your body’s waste disposal system in good working condition, and even contains antioxidants that will help guard the body against cancer.

 

2. Basil: This Mediterranean herb – as well as being a perfect seasoning for tomatoes and chicken – is extremely beneficial to your health. In just this one herb you’ll find vitamins A and K, manganese, magnesium, and antioxidants. However, if you are on a blood-thinning prescription medication you should avoid using basil in your cooking, as the herb acts as a natural blood thinner.

 

3. Oregano: Like basil, this delicious seasoning is a staple part of the Mediterranean taste palate. You’ll almost always find this herb in tomato sauce, but you can also make oregano into an antiseptic for external or internal application. This is because oregano has anti-bacterial properties which help boost your immune system. However, it’s far more appealing to use this seasoning in pasta dishes, and you’ll still be getting the benefit of vitamins A and C, calcium, manganese, and iron. Plus, oregano also contains fibre which is important for your digestive system.

 

4. Garlic: Using garlic for medicinal purposes is no new thing – people have been doing it for centuries. When you include garlic in your diet, you’re strengthening your immune system and helping your body to ward off colds and flu. This is due to the fact that garlic contains a power duo of wellness; allacin and diallyl sulphides. While the former is an antibiotic, the latter is good for your cardiovascular health. Both of these properties increase in potency when you chop or press the garlic, albeit only the diallyl sulphides remain when the garlic has been thoroughly cooked. Therefore, if your recipe does call for garlic, you should aim to add the chopped or pressed garlic to the recipe at the very end.

 

5. Wholegrains: Unlike refined grains – such as white bread – that have no nutritional value and contain empty calories that put on weight but do not benefit your body on the whole, wholegrains actually aid in weight loss and pack a powerful punch of protein, fibre, useful carbohydrates and iron. This is why you’ll find wholegrain cereals, garlic bread, pasta, and bagels as part of most of the traditional Mediterranean diets.

 

6. Peppers and Tomatoes: While the Mediterranean diet emphasises many fresh fruits, vegetables and legumes, peppers and tomatoes deserve a special mention. Bell peppers are very high in antioxidants, as well as vitamin C and B6. This is important because vitamin C is good for your body’s immune system, while B6 can give your body’s metabolism a much-needed boost. Finally, tomatoes contain lycopene, potassium, vitamins A and C, and are an antioxidant in lowering a number of different cancers.

Categories: body, diallyl sulphides, diet, garlic, Mediterranean, Mediterranean diet, nbsp, olive oil, Wholegrains

Which Diet is Best for You?

New diets grab the headlines every few weeks, which makes it incredibly hard to choose when – how do you know which are the real deal and which are just fads? Studies suggest that people on low fat diets lose just 7lbs on average over the course of two years, Mediterranean diets enable people to lose 10lbs and the low carb diet enabled people to lose 12lbs. There were also very few health benefits to a low fat diet. Those on a Mediterranean diet saw their blood sugar levels improve and the low carb diet offered the best results for cholesterol levels. When it comes to choosing the best diet for your health and goals, it’s important to first discuss it with your GP – they will help you take any other health concerns into account, and to draw up a plan that works best for you.

 

A low carb diet, such as the Atkins diet, emphasises the protein and fats in the food you eat. People following this diet can eat around one third of their daily calorie intake from carbs. Many fruits and vegetables are considered high in carbohydrates, so this diet can be incredibly bad for your health and it limits your meal options. Sugar is also restricted, as with most diets. The theory behind this meal plan is that by lowering your intake of carbs, you can lower your insulin levels to force your body to burn stored fat for energy People do lose weight with this type of diet, but it can be incredibly straining on your health. Surprisingly, it can also be very challenging to restrict your intake of fruit, grains and sugar. Because you lack energy, your level of fitness suffers which means you will struggle to workout for as long. It can be stressful on your heart and can lead to a number of health problems.

 

The Mediterranean diet is the opposite, as this relies heavily on your intake of antioxidant-rich fruit and vegetables, whole grains and heart-healthy olive oil. You can even drink a glass of merlot with it! Research shows that it can lower the risk of cancer, heart disease and even Alzheimer’s disease. It can also improve your lifespan by keeping you healthier for longer. Thanks to its rich intake of oily fish, you’ll also get plenty of omega-3 fatty acids which can do wonders for your health. This leads on to the vegetarian diet, which studies show can also be very healthy thanks to the high quantity of vegetables, fruit, whole grains and lean protein, such as tofu. if you’re struggling to go vegetarian straight away, you may want to ease into it by still eating fish for a while, then going on to alternative protein sources, such as tofu or meat substitutes, nuts, lentils and beans.

 

A balanced diet is important, so you should aim to still eat certain fats – the trick is to choose your sources carefully. Switching diets drastically can be harmful to your health, so it is best to ease into it if you can. You may also be wise to speak to your GP first to ensure that it is safe for you to switch to. For example, if you’re vastly overweight or suffering with a health condition your body may be under stress – it may be worth easing into a new diet plan and exercise so as not to put your body under strain unnecessarily. They will be able to advise the best way to go about losing weight, and switching your lifestyle up for healthier choices.

Categories: carb diet, diet, Diets, Fat, health, Intake, Losing Weight, Mediterranean diet, people

Once You Go Med, You Don’t Go Back: Why Should You Switch?

Most of the people who switch to the Mediterranean Diet say they’ll never go back, and why would they? The Mediterranean Diet has been shown to guard your wellbeing against diabetes, enhance your heart health, boost your anti-ageing wellness and give you a weight loss plan that you can actually stick with – what more could you want? Let’s take a look at the key components of the Mediterranean Diet:

 

1. Fruits and Veggies: As the staple part of any healthy diet programme, it’s no surprise to see fruits and vegetables in the Mediterranean diet. The emphasis in this plan is on minimally processed fruits and veggies – especially fresh and whole produce if you can get it. According to the Mediterranean diet, a variety of plant foods should make up the majority of your meals, as well as eating them for healthy and filling snacks. The key to healthy snacking is to have plenty of items to grab-and-go – after all, are you going to go all the way to the shops for something decadent when you’ve got an apple sitting right there? Own your lazy ways and fill your fridge with baby carrots (and a nice pot of hummus), apples and bananas.

 

2. Wholegrains: The problem with low-carb diets is that they’re not sustainable; you need yummy and filling foods and any diet plan that excludes these is a failure waiting to happen. Plus, carbs make up an important part of any healthy diet and while you can get some from fruit and veg, a girl cannot live on carrot sticks alone. Wholegrains are essential to the Mediterranean diet so ditch sugary cereal and white bread, pasta and rice and switch to wholegrain.

 

3. Nuts: Not only do almonds, cashews, pistachios and walnuts give you four great picks for your healthy snack list, but these nuts – and others – are also good sources of fibre, protein and healthy fats. If you’re a peanut butter fan, go for natural rather than the type with added hydrogenated fat.

 

4. Olive Oil: Instead of cooking with butter or margarine, try olive or canola oil. You can use it in your frying pan, as a light drizzle over vegetables, or as a delicious dip for bread (especially if you flavour it). Alternately, lightly spread olive oil on wholegrain bread for a tasty alternative to butter or add a touch of olive oil, some garlic and green onions for flavouring to your pasta dishes.

 

5. Herbs and Spices: Cutting salt and fat can seem impossible when so many recipes call for these nasty ingredients, but herbs and spices can act as great stand ins and will make your food much tastier and more interesting.

 

6. Fish: When you think “Mediterranean Diet,” you think fish. You should aim to eat healthy fish like fresh or water-packed tuna, salmon, trout, mackerel and herring at least twice a week. Although breaded and fried fish aren’t really your friends, you can still get a great taste and easy clean-up from grilling, baking or broiling.

 

7. (Less) Red Meat: Once you’ve got all your fabulous fish recipes under your belt, it’s time to rein in your red meat consumption. While a small portion of lean red meat is fine to eat a few times a month, most of the time you should be opting for fish and poultry. The real red devils to look out for are sausage, bacon and other high-fat, processed meats – avoid those completely if you can.

 

8. Low-fat dairy: Instead of higher fat dairy products, such as whole-milk, cheese and ice cream, switch to skimmed milk, fat-free yogurt and low-fat cheese.

Categories: diet, Fish, Healthy, healthy diet, Mediterranean, Mediterranean diet, nbsp, olive oil, red meat, Wholegrains

Planning to Opt For a Mediterranean Diet?

Are you planning to opt for a Mediterranean diet? If you are looking for a heart healthy diet plan then this might be the right one for you. The components of Mediterranean diet include the basics of healthy eating incorporated with flavourful olive oil and red wine mixed with other components. These components characterize the traditional cooking style of countries on the border of Mediterranean Sea.

 

The diet plan includes fish, vegetables, fruits and whole grains and excludes unhealthy fats. While this way is a tried and tested way of a healthy diet. Any small little variation here and there can cause risk of heart diseases.

 

What are the benefits of the Mediterranean diet?

Many studies have stated that following a Mediterranean diet can reduce the risk of heart problems. An analysis of more than 1.5 million healthy people suggested that following the diet was linked to a reduced risk of death from heart problems as well as cancer. It also stated that the diet is associated to a reduced risk of Alzheimer and Parkinson diseases. Mediterranean diet is a plan that your entire family can follow in order to reduce the risk of heart disorders.

 

What are the key components of the Mediterranean diet?

The Mediterranean diet emphasizes on the following:

 

Consuming plant-based foods such as vegetables, whole grains, nuts, legumes and fruits

Opting for healthy fats such as olive oil over butter

Usage of salt and flavour foods to be replaced by natural herbs and spices

Consumption of red meat should be limited to few times a month

Eating poultry and fish twice a week

Consumption of red wine but moderately (option)

The diet also suggests enjoying the food with your family and includes regular exercising.

 

Some quick steps to get you started with Mediterranean diet plan

A diet plan that is healthy and tasty and many people who switch to Mediterranean diet have said that they would like to stick to it forever and that they will never eat any other way.

 

A variety of fruits and plant foods should become a part of your diet. Include whole grains in your major meals. The food should be minimally processed. Include veggies and fruits for snack time as well as in big meals. Opt for whole grain bread, pastas and rice products. Baby carrots, bananas and apples can be your mid-time snack. Fruit salad is another healthy diet dish to go for.

Have nuts and seeds as they are a good source of fibre, healthy fats and proteins. Keep some nuts handy like cashews, pistachios, walnuts and almonds. Go for natural peanut butter instead of hydrogenated fat. Tahini also known as sesame seeds can be a perfect spread on bread or can be used as a dip.

Avoid butter completely. Opt for olive oil or canola instead of margarine or butter. Drizzle it over the vegetables lightly. Add a touch of olive oil after cooking pasta, add onions and garlic as this will add good flavour. Spread olive oil on bread or use as a dip instead of consuming butter.

Use herbs and spices to make your food tasty.

Eat fish every twice a week. Salmon, trout, fresh or water-packed tuna, herring and mackerel are healthy to eat. Broil, grill or bake fish for easy clean up and good taste.

Don’t eat meat often. Few times a month is okay but pay attention to the quantity while consumption.

Avoid higher fat dairy products. Opt for low fat dairy such as whole or 2 percent milk, ice cream and cheese.

Categories: benefit, diet, diet include, healthy diet, Healthy Fats, Heart Problems, Mediterranean, Mediterranean diet, olive oil, Red Wine, reduced risk

Could a Cheese and Wine Evening Save You from Diabetes?

The Mediterranean diet now has another feather in its wellness cap, thanks to a new large observational study. European research, published in the journal Diabetologia, has shown that if you follow a Mediterranean diet (which means chomping on fish, fruit and vegetables and healthy fats from olive oil), you’re potentially protecting your wellbeing against type 2 diabetes, especially compared to people who don’t go Mediterranean.

 

The study also discovered that a diet which a low-glycaemic load – meaning that it regulates your intake of carbs based on how they impact your blood sugar levels – can also lower your diabetes risk, while combining the best of both worlds and having a low-glycaemic Mediterranean diet means you’ll have the greatest benefit. These results are based on data from 22,295 people who were followed for more than 11 years. The researchers recorded dietary and diabetes information during this time, throughout which 2,330 people developed the type 2 variety of the disease.

 

In their study, the researchers wrote, ‘The influence of the Mediterranean diet against diabetes risk was independent of GL [glycaemic load] levels, and individuals with a high MDS [Mediterranean diet score] and a low GL tended to have the lowest diabetes risk. It is not difficult to envisage a low-GL Mediterranean diet, since olive oil and vegetables dominate this diet and do not contribute, or contribute only marginally, to the GL.’

 

The results of the study revealed that participants who were the most gung-ho for the Mediterranean diet were 12% less likely to develop diabetes than those who abided by it the least faithfully. At the other end of the scale, people who ate more carbs were 21% more likely to develop diabetes than the participants who consumed the fewest carbs. The researchers added, ‘the combined protection imparted by a diet with a high MDS and a low GI was about 20%.’

 

 

Still, this isn’t the only study to show how different diets can impact your diabetes risk:

 

1. Cheese. According to a recent study in the American Journal of Clinical Nutrition, cheese (despite it’s less-than-healthy reputation) can lower your risk of diabetes by 12%, and the more you eat, the more you protect yourself against the disease.

 

2. Tree nuts. Researchers from the Louisiana State University Agricultural Centre, who published their results in the Journal of the American College of Nutrition, found that regularly eating tree nuts reduces your risk of type 2 diabetes, heart disease and metabolic syndrome. Nuts such as pistachios, walnuts, almonds and cashews lower your levels of an inflammation marker called C-reactive protein, which is associated with heart disease and other chronic conditions. Plus, they raise your levels of the “good” HDL cholesterol, and lower your BMI.

 

3. British fruits. Another American Journal of Clinical Nutrition study found that people who eat apples, pears and blueberries are at a lower risk of Type 2 diabetes than those who don’t eat these British beauties. The researchers looked at the diets of 200,000 people, and determined that it was the anthocyanins in the fruits that reduced diabetes risk; flavanoids, however, did not.

 

4. Alcohol. Yes, in moderation, drinking alcohol is linked with a lower risk of Type 2 diabetes for women with refined carb-heavy diets, according to an American Journal of Clinical Nutrition study. Study researcher Frank Hu commented, ‘If you eat a high carb diet without drinking alcohol, your risk of developing diabetes is increased by 30%. However, if you eat a high carb diet, but (drink) a moderate amount of alcohol, the increased risk is reduced.’

 

I say it’s time for a cheese and wine evening, with a few fruity and nutty nibbles, don’t you?

Categories: american journal, cheese, clinical nutrition, develop diabetes, Diabetes, Diabetes risk, drinking alcohol, heart disease, high mds, Mediterranean diet, wine evening

How Can a Mediterranean Diet Help You to Look Young?

Wellness experts can’t seem to shut up about the numerous ways that the Mediterranean Diet can improve your wellbeing – and with good reason. Not only can the Mediterranean Diet enhance your heart health and give you a weight loss plan that you can actually stick with, but it seems that snacking like the Spanish and giving your intake an Italian injection can do wonders for your anti-ageing wellness. So which Mediterranean foods are essential to keep you looking and feeling young?

 

Whole grains – Because whole grains are rich in fibres, vitamins, minerals and antioxidants, they are excellent little soldiers in the battle against age-related illnesses such as cardiovascular disease and cancer. However, whole grains aren’t just a very effective part of an anti-ageing plan; they’re also beneficial to your waistline as you digest them more slowly than processed grains. So try swapping your white sliced loaf and processed pasta for wild and brown rice, oatmeal, whole wheat, rye and bulgar.

 

Olive Oil – Olive oil is a staple part of the Mediterranean diet and it’s not hard to see why; aside from providing a great dip, salad drizzle and frying ingredient, olive oil has monumental benefits to your anti-ageing programme. This is because olive oil contains polyphenols, which are powerful antioxidants that may help prevent age-related diseases. The monounsaturated fats found in olive oil reduce your risk of heart diseases, and if you go extra virgin with your oil choice you’ll also have the benefits of high concentrations of natural antioxidants such as vitamin A and E. These aid in skin repair and renewal, and so help you to stay looking young and fresh.

 

Fish – As an abundant source of omega-3 fatty acids, fish helps prevent cholesterol from building up in your arteries and protects you against abnormal heart rhythms. According to several studies, if you eat a diet rich in fish – as they do in the Mediterranean – you are less likely to suffer a fatal heart attack and will have a greater longevity. Likewise, nuts are a great source of omega-3 essential fatty acids that help regulate your cholesterol and may improve your brain functioning, plus they are packed with antioxidants.

Categories: Fish, Mediterranean diet, olive oil

Is There Something We Can Learn From the Israeli Diet?

Wellness experts have recently extolled the benefits of a Mediterranean diet, but for Amnon Tubi, who has worked in Tel Aviv’s crowded, open-air Carmel Market for four decades, peddling produce and fresh fish, this is old news.

According to Tubi, 60, ‘I knew that Mediterranean food is the best. The legumes are healthy. There’s a lot of fibre.’ He adds that, though he’s no doctor, he would heartily recommend a daily diet of foods such as fish, vegetables, chicken, legumes and eggs to improve anyone’s wellbeing. If you take away the eggs, you have a similar list of recommendations from a comprehensive dietary study published recently in the New England Journal of Medicine. This study noted that a Mediterranean diet can reduce the effects of heart disease by up to 30%.

Yossi, another stall owner who has worked in the shuk for 30 years selling potatoes, onions and garlic, comments, ‘I always knew it, of course. Mediterranean food is spicy. In Israel, it’s healthy. American food is disgusting. It doesn’t have natural ingredients.’ One such healthy Israeli habit is a staple snack hummus ful, or bean hummus. Dror Zaidenberg, another stall owner who sells hummus, explains, ‘It’s made from a natural process without any chemicals. Jews and Arabs have been eating it for 5,000 years. Our day-to-day movement is better.’ However, even hummus is too processed for Yossi, who instead plumps for one of hummus’s core components, tahini, which is a sesame paste he calls ‘the original material, the most natural and the healthiest.’

But Yossi’s distaste for all things processed and American seems out of sync with the trend in Israel over recent years. American cuisine has been on the rise in the country, but Zaidenberg asserts, ‘Israelis aren’t influenced by American food,’ albeit admitting, ‘we sin sometimes.’ Tubi has no love for American food, claiming, ‘They don’t know how to eat. They just have sandwiches and steak.’ Chaim Bitran, who runs one of the shuk’s fruit shake stands, concurs with Tubi’s sentiments. ‘All of the Americans are fat, white and sick,’ he says. So, then, we may be a little late to realise, but perhaps there’s something we can learn from Israel’s diet.

Categories: Hummus, Israel, Mediterranean diet

3 Diets to Drop Your Heart Trouble

So you have hit the big five-oh and everyone and their dog has a tale to tell about the ups and downs of middle age.

Mostly downs.

The upside is that for every horror story, there is a romance too. In this case, the relationship between your stomach and your heart may be one that has a cheerful plot. The problem of course, is choosing your partner in crime.

Introducing the Mediterranean Diet, The Anti-Inflammatory Diet and the Plant-Based Diet.

 

The Mediterranean Diet

 

With an exotic blend of nuts, fruits, vegetables, whole grains and olive oil, the Mediterranean locals reportedly enjoy a 30% less chance of cardiovascular disease. Fish and poultry are the main sources of protein, consumed with healthy fats and little dairy or sugary foods. A little wine however, does not go amiss.

What was noted was that the effects of a Mediterranean diet is that this food regime actually proved to be as effectual as drug-therapy, without any negative side-effects. Drugs are considered to lower risks by 25%, but then the side-effects force you to take more drugs, which may in fact negate any potential help.

A simple plan, a simple procedure, but many enduring qualities, the Mediterranean Diet is the one that many are commonly drawn towards.

 

The Anti-Inflammatory Diet

 

Another theory of cardiovascular disease is that of inflammation – from chronic to low-levels, it increases the risk of heart problems and just bodily ones in general. Inflammation is suggested to be the melting pot of problems, rather than growing cholesterol.

True or not, it is suggested that you should avoid foods that have fatty acids, such as the ones found in vegetable oils, sugar and processed food, as well as foods such as soy, peanuts and wheat.

Furthermore, some gluten-based foods are restricted, such as wheat (gluten), dairy and nightshade vegetables (peppers, aubergines, tomatoes and potatoes). These particular restrictions however, may not be necessary.

Linked to diabetes, research at the American Diabetic Association suggests that, “If the anti-inflammatory diet reduces inflammatory cytokines (signals that tell your body to inflame),” they say, “it may be an important diet for people with various conditions, including inflammatory autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis and IDDM.”

Because this diet is something of a grey area, it may be wise to consult a dietician.

 

The Plant-Based Diet

 

Also considered something of a vegan diet, the regime cuts out all animal products, limits fat and cuts out heart-healthy foods such as olive oil, avocados and nuts.

So why mention it?

Strange though it may be, the plant-based diet is said to reduce the risk of ischemic heart disease. This is when the blood flow (and oxygen) is restricted or reduced in one part of the body. It results in a series of heart problems as the heart arteries become narrowed, which means that less blood travels around the body. When this happens, sufferers will have sudden heart attacks. Prior to them however, there are complaints about chest pains or discomfort.

With the plant-based diet, it has been reported that those that live by it have a significant drop in cholesterol (which is hardly a surprise) and a widening of the heart arteries.

A completely different animal when it comes to nutrition, especially with its loss of olive oil and lack of processed foods. If you love your fruits and veg, you’ll love this diet.

 

Whichever you choose, the benefits for your body will tell its tale, with long-term improvements and a positive tweak in your lifestyle. In preventing the risks of cardiovascular disease, you have the chance to experience more, live more and love more in the future.

Live long, live happy.

3 Diets to Drop Your Heart Trouble

Categories: anti-inflammatory, based diet, cardiovascular, cardiovascular disease, diet, diet nbsp, digestion, Food, heart, inflammatory diet, Mediterranean diet, olive oil, plant based, risk