- Mediterranean diet menu
For the prevention of cardiovascular diseases, a diet called-Mediterranean is an excellent way. This diet “requires” the exclusion from the daily diet of products that have animal fat, sugar, and preservation. As well as starch products that contain starch, and dairy products that have an increased percentage of fat content. Replacing such products is not difficult to find — make your menu of marine products, vegetables, herbs, fruits and juices.
Mediterranean diet menu
For Breakfast, eat food consisting of carbohydrates. You can even eat a piece of bread or pita bread. Eaten, in the morning flour, will not harm the body, as the whole day’s calories will be used up. Lunch should consist of fish products and fresh vegetables. But, you can also use them as a side dish, in the form of pasta and cereals. And dinner should be only from fish products and vegetables. Vegetables of any kind can be eaten in unlimited quantities: tomatoes, cabbage, cucumbers, zucchini, eggplant, pepper. As well as beets, carrots, garlic and onions. Greens can be eaten simply, or you can add them to salads. But, its presence in the diet is mandatory. Parsley, dill, marjoram, coriander, tarragon – any choice.
The main secret of the Mediterranean diet is olives. After all, they are rich in proteins, vitamins, and vegetable fats. Their use brings great benefits, as the bowel function improves, cholesterol levels decrease, and the aging process is suspended. Olives are a preventative treatment for diseases of the liver, prostate, kidney stone disease, with vascular disease. The vitamins contained in olives (A, E, K, D) help to strengthen bone tissue.
The menu of the Mediterranean diet consists in the use of sea products – fish, squid, sea cabbage. Fish should be consumed at least four times a week, in any form — boiled, stewed, baked. But, in its preparation should be used as little fat as possible and without batter.
Seafood contains a lot of iodine, phosphates, and calcium-these elements have useful properties for cardiovascular diseases and atherosclerosis. Omega 3, which is found in salmon, tuna, herring and mackerel, is a great protector of the heart and arteries.
The Mediterranean diet includes lean meat, which you need to eat one hundred grams a day, and three times a week to replenish the body with full-fledged proteins.
Dairy products are also allowed in the diet with this diet, but only with zero percent fatcontent .
As desserts, you can use fresh fruits, dried fruits, chocolate, almonds. The daily norm of chocolate and nuts is about one hundred grams.
Wine, in the Mediterranean diet, plays a therapeutic role. Tannins and minerals found in wine, with the help of fruit sugar and vitamins, will benefit the body. But, you need to adhere to the norm-150 ml per day.
Scientists, from a scientific point of view, approve of the Mediterranean diet, since it reduces the risk of cardiovascular diseases, which means that life expectancy increases.
Recommendations of cardiologists: Using the Mediterranean diet, you need to give up nicotine, reduce physical activity, and reduce the amount of salt consumed.
Vegetable fats and polyunsaturated fatty acids reduce the level of cholesterol in the human blood. And saturated fatty acids of animal origin, on the contrary, increase it.
It is the Mediterranean diet that is one of the best for the prevention of cardiovascular diseases, hypertension, atherosclerosis, and coronary heart disease.