Mediterranean Diet: Secrets to Healthy Long Live Life

Everyone wants to live longer and see the beauty of life more than normal. Unfortunately, there is only one out of ten people have reached 100 and that’s the Italian villagers.

Studies show that residents in an Italian town and other Mediterranean countries have the key to a long life as most of them have hit an incredible age bracket. The secret? Plant-based diets in general.

But what they eat is not about fruits and veggies at all. This is what you will be learning today.

What is really a Mediterranean Diet?

Mediterranean diet from the name itself is all about the traditional healthy living habits of the Mediterranean people including Spain, France, and Greece and of course, Italy. The diet has a range of definitions. Generally, it is about making fresh veggies, fruits and healthy fats like olive oil a big part in every day’s carves.

Foods like cereals and fish also come in moderation. Meats and dairy foods are part of the diet too but in the low intake. This diet has been linked with health the whole lot.

Foods to Eat and Not

Eat More:

• Vegetables
• Fruits
• Legumes
• Potatoes
• Beans
• Whole Grains
• Bread/Cereals
• Seafood
• Herbs
• Fish
• Olive Oil

Eat in Moderation:

• Eggs
• Poultry
• Dairy
• Cheese
• Yogurt
• Red Wine

Eat Rarely:

• Red Meat

Eat Never:

• Highly Processed Foods
• Refined Oils
• Processed Meats
• Sugar-sweetened Beverages

Approximate Servings

Fruits: ½ to 1 cup, three servings daily.

Vegetable: 1 cup of raw vegetables or ½ cup cooked; three servings daily.

Olive Oil: 1 to 4 tablespoon daily.

Fish: Three servings a week. Salmon, tuna and other fish with a higher level of omega-3 are much desired.

Legumes: Legumes such as beans and peas are served three times a week.

Nuts: To be served three times a week with about ¼ cup per serving. Raw and unsalted walnuts, hazelnuts and almonds are the most common.

Starch: Bread, whole grains, potatoes, and cereals are some kinds of starch that are served three to six times daily.

Dairy/Poultry: Go for fat-free milk, cheese and yogurt and these will be served three times a week. Eggs can be served with no specified servings but in moderation.

Meat: About three ounces per servings which will be served three times weekly.

Wine: Four to six ounces a day. However, drinking wine is optional.

The Benefits You Can Get

Mediterranean diet provides a lot of benefits and advantages. Here are some of them.

Healthy Heart

Considering a Mediterranean diet in your daily meals can greatly reduce the risk of heart disease. The incident of having heart problems is lowered in the Mediterranean border as it provides positive effects on cardiovascular factors such as cholesterol and high blood pressure.

Strong Bones and Muscles

As you age, you’ll get strong bones and muscles due to all the abundant nutrients, minerals and vitamins provided by the Mediterranean diet you consume. Records show that seniors have a reduced risk of bone disease by up to 70 percent and are much more agile as they reach their retirement.

Brain Power

Eating healthy fats such as Frantoio Muraglia olive oil can boost brain power and prevent dementia as well as cognitive decline. Considering the Mediterranean diet every day can give you sharp mind and protect you from experiencing memory, language and thinking problems especially when becoming aged.

Cancer Prevention

Following this kind of traditional eating plan can protect you from developing cancer such as breast cancer, liver, colorectal, prostate cancer, and any other cancer-related mortality. Living life following this kind of eating habits can help prevent the development of dangerous diseases people are keeping fighting for.

Beautiful Skin

Eating fruits and veggies more than anything else is always good in your skin. It provides an abundance of vitamin E and antioxidants for skin dehydration and nourishment. Skin is one of the most important parts of the body that humans want to be glowing and radiant. Mediterranean diet can help a lot with that.

Relaxation

Beautiful places can make you relax. Sometimes, foods work the same too. Mediterranean lifestyle can give a positive impact on your health as you will be living without guilt. This will give you a light feeling, more upbeat, more energetic and refreshed. You can fight off chronic stress incredibly which can damage your mood very badly.