Discover the benefits of the Mediterranean diet for heart health

Regarding heart health, the Mediterranean system still has many benefits. It has a connection to cardiovascular health in the long term until longevity. It is rich in plants which includes a lot of vegetables, fruits, nuts, legumes, and whole grains. 

Western diet is undesirable, mainly based on a large proportion of processed meat and saturated fat. In contrast, Mediterranean diets are pleasant, delicious, and healthy, as they are the most common diets in the world, where olive oil is the primary source of fat, while red meat is consumed in small quantities.

Many clinical trials and studies have established that this Mediterranean diet is closely associated with a lower risk of premature death as a result of heart disease or coronary heart disease. Because this diet contains an amount of vegetables and fruit daily, It should be noted that plant diets can reduce the risk of heart disease and stroke but unfortunately also lead to muscle and bone weakness and anemia.

benefits of the Mediterranean diet

Fish and seafood

Seafood is a major source of protein. High-quality fish protein because it helps build bones and muscles. This protein also provides vitamins, minerals, and other nutrients that may not be present in the plant-based diet.

Eating fish regularly reduces cardiovascular disease for sure. Fish and seafood should be eaten at least three times a week. Low-mercury fish, such as sardines, salmon, herring, and anchovies, should be selected.

Many studies have warned against charred or burned fish during cooking because eating them can lead to the appearance of some carcinogenic compounds. Fish are known to contain omega-3, low-calorie and therefore low-fat, so fish are better than beef or chicken as an important source of protein.

Some studies have indicated that the coronary artery mortality rate was 35% lower for those who ate seafood than for those who ate meat heavily.

Benefits of extra virgin olive oil

The use of virgin olive oil is undoubtedly very important in the Mediterranean diet so it is necessary to choose excellent high-quality oil extracted from cold olives because it contains antioxidants. We recommend eating 4 tablespoons per day of pure olive oil which can be used in salad or other light cooking methods. You should be alerted not to overeat olive oil if you are eating a fat-rich system such as whole cheese, meat, fried foods, and other fatty foods.

Eggs and dairy products

The Mediterranean diet allows eggs provided that they do not exceed five a week .  as well as low-fat dairy products in addition to yogurt, kefir, and soft cheese.

Benefits of nuts and legumes

Nuts contain fiber, unsaturated fats, proteins, and nutrients and nuts are among the most beneficial foods for cardiovascular and weight loss. It is recommended to replace any snack after lunch with a handful of nuts.

eating legumes has been associated with boosting normal blood sugar and cholesterol. We recommend eating a mixture of nuts and legumes at least three times a week.

Intermittent fasting

When we give ourselves a break from eating digestion this is of course very useful for health. Daily fasting for twelve hours a day can improve heart health and lower blood pressure.