Benefits and Guide to the Mediterranean Diet

The Mediterranean diet is one of the best diet concepts that provides health benefits.  The concept of the Mediterranean diet is adopted from the diet of citizens in the Mediterranean countries.  Let's get to know the benefits of the Mediterranean diet and here's a guide to starting the Mediterranean diet.
In 2019, The U.S News and World Report, the Mediterranean Diet has been named the best diet. Now, the Mediterranean Diet has become a modern lifestyle.


What Is The Mediterranean Diet?

Mediterranean diet is a modern diet that can reduce mortality from coronary heart disease.
Some long-term studies find that those who follow the Mediterranean diet have a lower risk of cardiovascular disease, kidney disease and breast cancer.
This diet can also improve cholesterol levels, help achieve ideal body weight goals and even prolong life.
The Meditteranean diet traditionally consists of eight components, namely a high ratio of monounsaturated fats, to polyunsaturated fats, moderate levels of alcohol consumption, high consumption, pods, lots of cereal consumption, lots of fruit consumption, lots of vegetables consumption, little consumption of milk and  dairy products, and exercise regularly.


Benefits of the Mediterranean diet 

There are the benefits of the Mediterranean diet:
1. Reducing the risk of stroke
Nutritional intake in mediterranian diet allows low cholesterol consumption and high antioxidants.  This has made people who undergo a Mediterranean diet reducing the risk of stroke.
2. Weight Loss
A Mediterranean diet that is high in intake of protein, fiber, and healthy fats has proven beneficial for losing weight and maintaining ideal body weight.
3. Preventing Type 2 Diabetes
Food intake in the Mediterranean diet contains a lot of fiber, complex carbohydrates, and has a low glycemic index, so it is useful to keep blood sugar levels stable. 
This effect is good for preventing type 2 diabetes and helps control blood sugar levels in diabetics.
4. Reduce risk of rheumatoid arthritis


Mediterranian diet is useful to relieve symptoms of inflammatory diseases, such as rheumatoid arthritis.  This disease is caused by an autoimmune disorder, where the immune system attacks the joints, causing pain and swelling in the joints.

Guide to the Mediterranean Diet

There are guide to the mediterranian diet :
1. Increase consumption of fruits and vegetables
In the Mediterranean diet must increase consumption of vegetables, fruits, consumption of whole grains.  Foods prepared from these grains include whole wheat bread, cereals, and pasta.
2. Reducing consumption of unhealthy fats
In the Mediterranean diet, it is recommended to use olive oil.  Olive oil is known to be healthy for the heart.
3. Eating milk, low-fat yogurt, and cheese in small amounts.
4. Drink 6-8 glasses of water a day.
5. Reducing alcohol consumption.

Foods recommended in the Mediterranean diet

You should base your diet on these healthy, unprocessed Mediterranean foods:
1. Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
2. Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
3. Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
4. Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
5. Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
6. Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.
6. Fish and seafood: Salmon, sardines, trout, prickly pear, mackerel, shrimp, oysters, clams, crab, mussels, etc.


7. Poultry: Chicken, duck, turkey, etc.
8. Eggs: Chicken, quail and duck eggs.
9. Dairy: Cheese, yogurt, Greek yogurt, etc.
10. Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
11. Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.

Location: Washington, Amerika Serikat

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