Welcome to the Mediterranean Diet!
If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you.
The Mediterranean diet blends the basics of healthy eating with the traditional flavors and cooking methods of the Mediterranean.
It is recognized by the World Health Organization as a healthy and sustainable dietary pattern and as an intangible cultural asset by the United National Educational, Scientific and Cultural Organization.
The traditional Mediterranean diet is rich in fruits, vegetables, legumes, complex carbohydrates, fibre and unsaturated fats and low consumption of animal products.
The main components of Mediterranean diet include:
Daily consumption of vegetables, fruits, whole grains and healthy fats
Weekly intake of fish, poultry, beans and eggs
Moderate portions of dairy products
Limited intake of red meat
Healthy fats are a mainstay of the Mediterranean diet. Due to its high content in unsaturated fatty acids, antioxidants, vitamins and fibre, it is very often recommended as one of the healthiest diets for prevention of high blood pressure, heart related problems, chronic inflammation, cancer, as well as the management of diabetes type II.
Extra virgin olive oil holds a supreme position in the Mediterranean diet as the main source of fat, providing the valuable unsaturated fatty acids and antioxidants for a balanced, healthy life. Olive oil provides monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein (LDL or "bad") cholesterol levels. Nuts and seeds also contain monounsaturated fat.
So, if you are looking to adopt a healthier eating lifestyle, you can start by adding extra virgin olive oil in your daily life!