The Mediterranean Diet reality of awan

Mediterranean cuisine
The Mediterranean diet can help fight heart disease, certain cancers, diabetes and dementia. Here's how to make the switch.
Bowella part of paella with a tablecloth with colorful, Mediterranean-shaped stripes, a handmade plate and an iced tea room nearby
What is “Mediterranean food?”


When you think of Mediterranean cuisine, your mind may go for pizza and pasta from Italy, or from chops in Greece, but these spices do not fit into healthy eating programs advertised as "Mediterranean." True Mediterranean cuisine is based on traditional regional fruits, vegetables, beans, nuts, seafood, olive oil and milk - and maybe a glass or two of red wine. This is how the inhabitants of Crete, Greece, and southern Italy ate in 1960, when their rates of chronic disease were among the lowest in the world and their highest life expectancy, despite having limited health services.

True Mediterranean diet is all about eating fresh, healthy food. Daily exercise and sharing meals with others are important aspects of the Mediterranean Diet Pyramid. Together, they can have a huge impact on your physical and mental health and help you foster a deeper appreciation for the joys of eating healthy and delicious food.

Of course, making changes to your diet is not always easy, especially if you are trying to get away with the convenience of processed and imported foods. But a Mediterranean diet can be inexpensive and can be a satisfying and healthy way of eating. Making the transition from pepperoni and pasta to fish and avocados may take some effort, but soon you're on your way to a healthier and longer life.

Health benefits of the Mediterranean diet
A traditional Mediterranean diet that includes a large number of fresh fruits and vegetables, nuts, fish and olive oil - combined with physical activity - can reduce your risk of serious mental and physical health problems by:

Prevention of heart disease and strokes. Following a Mediterranean diet limits your intake of refined breads, processed foods, and red meat, and promotes drinking red wine instead of hard liquor — all things that can help prevent heart disease and stroke.

To keep you old. If you are an adult, the nutrients found in the Mediterranean diet can reduce your risk of muscle weakness and other symptoms of weakness by up to 70 percent.

Reduce the risk of Alzheimer's. Studies show that Mediterranean diets can improve cholesterol, blood sugar levels, and blood vessel health, which can also reduce your risk of stroke or Alzheimer's dementia.

Eliminating the risk of Parkinson's disease. High levels of antioxidants in the Mediterranean diet can prevent cells from engaging in a destructive process called oxidative stress, thereby reducing the risk of Parkinson's disease by half.

Increase longevity. By reducing your risk of heart disease or cancer with a Mediterranean diet, you reduce your risk of dying at any age by 20%.

Protecting against type 2 diabetes 2. The Mediterranean diet is rich in low-fiber fiber, prevents high blood sugar levels, and can help you maintain a healthy weight.

Myths and facts about Mediterranean cuisine
Following a Mediterranean diet has many benefits, but there are many misconceptions on how to correctly use the lifestyle to live a better, longer life. The following are some of the myths and facts about Mediterranean cuisine.

Myths and facts about Mediterranean cuisine
Myth 1: Food is very expensive.


Fact: If you create bean-based foods or lentils as your main source of protein, and stick closely to many fruits and grains, then Mediterranean foods are much cheaper than supplying raw or processed food dishes.

Myth 2: If one glass of wine is good for your heart, then three glasses have three times as much health.


Fact: A limited amount of red wine (one drink a day for a wom