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How to eat the Mediterranean diet

In 2010, UNESCO included the Mediterranean diet in the intangible cultural heritage jointly owned by Spain, Greece, Italy and Morocco, affirming that it is not only an important historical and cultural product of these countries, but also a great contribution to world civilization.


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The Mediterranean diet refers to the diet styles of vegetables, fruits, fish, whole grains, beans and olive oil in countries such as Greece and France on the Mediterranean coast. The study found that the Mediterranean diet can reduce the risk of heart disease, protect the brain from vascular damage, and reduce the risk of stroke and memory loss.

What is good about the Mediterranean diet?
A study in the 1960s showed that Greek Cretan residents had a seven-fold lower mortality rate than Americans. Until the 1990s, Walter Willett of the Harvard School of Public Health described this diet in the book Eat, Drink, and Be Healthy, and found that many other modern diets have different levels of Mediterranean diet. basis.

The Mediterranean diet was rated as the healthiest diet in US News & World Report.
1 can prevent heart disease
Dr. Lyndon Harris of Monash University in Melbourne, Australia found that in Australia, Mediterranean-born immigrants had lower heart disease mortality than those born in Australia. This prompted him and his colleagues to investigate the relationship between dietary types and heart disease mortality among people from different sources. The last 10 years of research shows that people who eat the most traditional Mediterranean foods are 30% less likely to die of cardiovascular disease than those who eat the least.
2 delay Alzheimer's disease
Science journalist Colin Fernandez wrote for the Daily Mail: Researchers say the Mediterranean diet helps prevent brain atrophy. A survey of 674 elderly people found that older people who followed the Mediterranean diet had larger brains. Eat more fish and eat less meat, plus a lot of fruits and vegetables is the secret.
Dr. Yian Gu, chief scientist at Columbia University in New York, said: "The results are inspiring because they increase the likelihood that people will prevent brain atrophy and aging from affecting the brain, simply by following a healthy diet. habit."


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“Although this has little effect on brain mass, it is important to have a brain that is five years younger when you go to eat at least five foods in the Mediterranean diet.”
Dr. James Pickett of the Alzheimer's Association said: "There is increasing evidence that healthy eating habits that contain large amounts of fish, vegetables, beans and nuts are very beneficial to the brain."
3 reverse cardiovascular disease
Spanish scholars have conducted large-scale clinical trials of middle-aged men and women with at least three of them who have no history of heart disease but have diabetes, or smoking, high blood pressure, high blood fat, obesity, and family history. In other words, these are "healthy people" who have a heart attack but have not yet attacked.
Then, the 7,447 men and women were randomly assigned to a low-fat diet, a Mediterranean diet with nuts, and a Mediterranean diet plus olive oil.
After 4.8 years of follow-up, the researchers terminated the trial early: because the cardiovascular risk was significantly lower in the Mediterranean diet group.
Cardiovascular disease is the killer of young and middle-aged people in recent years, which can cause myocardial infarction, stroke and death.

It is not difficult to imagine that if the research continues, the gap between the two groups is likely to widen.
In clinical trials, it is the responsibility of the investigator to conclude the study early when it is found that a treatment is significantly better or worse. For example, in this study, if we ignore the interim report, more subjects will get sick or die early because of a low-fat diet, which is against research ethics!
4 summary:
The Royal Brompton Hospital and the Institute of Cardiopulmonary Diseases, the Columbia University Medical Center, and the French Heart Disease Diet Research Institute have conducted various studies on the “Mediterranean Diet” model, confirming that the “Mediterranean Diet” can indeed Reduce the risk of diseases such as cardiovascular and cerebrovascular diseases, Alzheimer's disease, children with allergic asthma, and prolong the life expectancy of some patients.
The Mediterranean diet has so many benefits, which should be brought to our attention today as the world's diseases are increasing. So what is the Mediterranean diet?
What should I eat?
01
Eat lightly processed plant-based diets
Vegetables and fruits constitute the main body of people's diets in the Mediterranean. They make mouth-watering dishes with tomatoes, lemons, spices and garlic, making delicious salads with vine leaves, green beans and potatoes. At their table, you can always see soy products, whole wheat bread and whole grain foods such as barley, corn, rice, oats and wheat. The people there eat olive oil just as we eat rapeseed oil and peanut oil.

What is a plant diet?
That is, fruits, vegetables, beans, nuts, and whole grains.
1) Replace desserts, sweets, honey and pastries with fresh fruit.

2) Nuts and beans are important sources of healthy fats, proteins and fiber. Beans can slowly and smoothly release sugar into the blood. As long as 25 grams of legume protein is ingested per day, it can lower the blood cholesterol and other harmful blood lipids such as triglycerides, if combined with low cholesterol and low saturated fat. Diet can reduce the incidence of heart disease. Bean protein is also helpful in the treatment of cancer, kidney disease and diabetes.

3) Whole grains include wheat, barley, oats, rice, buckwheat and corn.

Why is light processing?
In order to prevent the destruction of a large number of vitamins, minerals and fibers, the cooking should be simplified as much as possible, and local and seasonal fresh fruits and vegetables should be used as ingredients.

The overall characteristics of a plant-based diet are high cellulose, high protein, low fat, and low calories.
There is a kind of vegetable that is not missing in the recipes of all countries. It is tomato. Tomatoes can inhibit the oxidation of cholesterol and reduce the risk of heart disease. Among them, lycopene has anti-cancer effect, especially for the prevention of gastric cancer, colon cancer, rectal cancer, prostate cancer and the like.
02
Replace the animal oil with olive oil
Olive oil is the most commonly used oil in the Mediterranean diet and is at the heart of the Mediterranean diet. Local residents generally have the habit of eating olives and use olive oil as an cooking oil to cook, bake food and mix salads and vegetables. Olive oil helps lower cholesterol levels, prevents the formation of tiny blood clots, and prevents heart attacks such as myocardial infarction.

03
Add some yogurt and cheese
Eating some yogurt or cheese daily is also a feature of the Mediterranean diet. In addition to promoting gastrointestinal digestion, yogurt and cheese can also enhance the body's immunity, reduce the carcinogens secreted by bacteria in the body, and strengthen the vitality of killer cells (ie, T cells, phagocytic cells).
Continue to eat yogurt or cheese every day, after a while, the immunity will be greatly improved.
04
Eat more fish, eat less meat
Near the Mediterranean, most people eat at least two or three times a week. The Mediterranean diet also advocates replacing white meat with red meat, that is, eating fish and shrimp seafood.
Fish and shrimp seafood can provide consumers with a lot of healthy protein. Tuna, salmon, sardines, salmon and squid are rich in heart-friendly linolenic acid, especially sardine meat is rich in omega-3 fatty acids, which helps to lower blood viscosity and blood pressure, maintain normal heart rhythm, and improve Beneficial high-density lipoprotein levels.


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Scientific research has found that if the body consumes more omega-3 fatty acids, it can greatly reduce the risk of heart disease and prevent sudden death caused by cardiac arrest, and also have a good control effect on the occurrence of diseases such as arthritis and depression. .
Residents of the Mediterranean region only eat a small amount of red meat (pork, beef, lamb) and mainly eat lean meat. Unlike red meat, poultry is rich in protein and less saturated with fatty acids, so it is healthier. The ratio of fat to lean meat is preferably 1:9.