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Diet health centre The Mediterranean diet The Mediterranean diet: What is it? The Mediterranean diet features healthy food and ingredients traditionally enjoyed by people in countries around the Mediterranean Sea. It mostly features vegetables, fruits, beans, whole grains, olive oil and oily fish. Research suggests that the Mediterranean diet is good for a healthy heart, weight management and even living longer. One study in 2013 found that following the Mediterranean diet lead to a 30% lower risk of heart disease and strokes. Mediterranean Diet: What to eat The Mediterranean diet is more of a way of life than a formal diet plan or programme. Ways of being more Mediterranean in approaches to food include eating: - More fruit, vegetables and salad - More fish - Less meat - More bread and pasta - More vegetable and plant oil products, such as olive oil The Mediterranean diet: How it works The Mediterranean diet mainly emphasises foods that are low-fat, low- cholesterol and high- fibre. Reducing total fat is one of the easiest ways to trim calories, because fat is more than twice as caloric as carbohydrates or protein. Furthermore, foods rich in lean protein and fibre (such as beans and pulses) are filling and make meals more satisfying. Fish and olive oil provide healthy monounsaturated fats (MUFAs), which also contribute to satisfaction and don’t raise cholesterol levels the way saturated fat does. Most foods included in the Mediterranean diet are fresh and seasonal rather than highly processed. Preparation methods tend to be simple; foods are rarely deep-fried. The wide variety of delicious foods makes it easier to stay with to the Mediterranean diet for the long term. However, even on a diet full of healthy foods, it's important to watch portions - especially for higher- calorie foods such as nuts and olive oil. Mediterranean diet: What the experts say BootsWebMD asked experts at the British Dietetic Association for an assessment of the Mediterranean diet BDA spokesperson Charlotte Cheeseman says: "A Mediterranean diet is rich in fruits, vegetables, whole grains, beans and pulses, olive oil and fish. It fits the general recommended healthy eating advice with meals being based around fruit, vegetables and starchy carbohydrates with smaller amounts of protein coming from lower fat sources such as beans, lentils and fish and with a higher proportion of monounsaturated fats and omega 3 fatty acids to saturated fats. You can also have the occasional glass of wine! "This is a well-studied diet and research has shown it to be beneficial for overall and particularly cardiovascular health as well as weight management. Research has shown this diet to help lower both overall cholesterol levels and ‘bad’(LDL) cholesterol, reduce the overall risk of death and risk of death from cardiovascular disease (including heart disease and stroke) as well as reducing the risks of some types of cancer. Research has also linked the diet to a reduction in overall body weight and waist circumference. There have been some links between the Mediterranean diet and improvements and/or prevention of diseases such as rheumatoid arthritis, diabetes and Alzheimer’s however there is not yet strong enough evidence to fully support this."
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Mediteranska hrana je odlična za dugovječnost Ljudi koji jedu mediteransku hranu žive duže od onih koji to ne čine, zaključak je provedene znanstvene studije u kojoj su promatrane žene. One koje konzumiraju tipično mediteransko voće, povrće, mahunarke, ribu, maslinovo ulje, orašaste plodove, a piju i vino u umjerenim količinama imaju znatno veću šansu za iznimno dugačak život. Otprije je poznata da u mediteranskim predjelima ima jako puno ljudi koji dugo žive, a neki od njih prijeđu i jedno stoljeće života. Mediteranska prehrana je bogata antioksidansima, što je odlično za borbu protiv bolesti. “Prema našim saznanjima, ovo je najveća studija koja se bavila povezanošću mediteranske prehrane i dugovječnosti. Naši rezultati dodatno podupiru činjenicu da takva prehrana promiče zdravlje i dugačak život. Rezultati pokazuju i da je zdrava prehrana općenito iznimno važna za svojstva telomera” – rekli znanstvenici koji su provodili studiju. U istraživanju je sudjelovalo gotovo 4.700 žena. Otkriveno je da žene s većim udjelom mediteranskih namirnicama u svojoj prehrani imaju duže telomere što je ključno za dugovječnost. Studija isto tako dokazuje da je mediteranska prehrana kamen temeljac prevencije kardiovaskulranih bolesti koje su jedan od najčešćih uzroka smrtnosti. Zdrava prehrana ključ je prevencije i ostalih teških bolesti, a ona i daje energiju potrebnu za svaki dan te djeluje i na mentalno zdravlje. Među najbolje mediteranske namirnice spadaju plava riba i drugi plodovi mora te maslinovo ulje. Tu je i razno voće i povrće, kao i orašasti plodovi poput badema. Radi se o prehrani bogatoj svježim i sezonskim namirnicama. Ukoliko imate problema sa zdravljem ili se jednostavno želite zdravo hraniti mediteranska prehrana je odličan izbor, tim više što je nama pristupačna.