Why Your Heart Likes
The Mediterranean Diet!
The Mediterranean Diet contributes to the low incidence of heart disease for those who live in countries that border the Mediterranean Sea.
There is a great diversity in the cuisines of the Mediterranean region.
Here are the common elements to all their diets.
• Eating large amounts of fresh fruits and vegetables
• Breads, cereals(like bulgur), potatoes, beans, nuts and seeds
• Olive Oil used extensively in cooking
• Wine consumed in low to moderate amounts
• Dairy products, fish and poultry are consumed in low to moderate amounts
• Red meat seldom eaten, about once a month
• Eggs eaten less than four times a week
Fresh fruit is the typical dessert. Olive oil is the principal source of fat. Cheese and yogurt are the main dairy products consumed.
Lower Saturated Fat
This diet has less saturated fat than the typical American Diet, and is within the guidelines for saturated fat of the American Heart Association. Total fat in this diet is 25% to 35% of calories, with saturated fat at 8% or less of calories (20 grams).
The French Paradox
Studies have shown that people living in Mediterranean countries consume the same amount of fat as people in the United States, but they have far lower rates of heart disease. This was called “The French Paradox” at one time. The reason is thought to be the large amount of olive oil used in their diets. Olive oil lowers cholesterol levels in the blood. It is also known to lower blood sugar levels and blood pressure.
Better Overall Cardiac Health
Emerging research suggests the Mediterranean Diet improves overall cardiac health just as well as The American Heart Association Diet. The difference is the AHA diet emphasizes less overall fats, even the good monounsaturated fat in olive oil.
