Mediterranean diet helps to lower cholesterol, blood pressure and aids in weight loss to avoid and prevent heart problems like heart attacks and strokes.
Mediterranean diet - What it is and how it helps avoid heart problems
What is in the Mediterranean diet?
A Mediterranean diet includes the following food items:
A lot of fresh fruits and vegetables
Fish- both white (sardines) and oily (salmon)
Wholegrain cereals – Brown rice, bread, etc.
Beans and pulses – chickpeas, lentils, etc.
Nut and seeds
Lean Meat
Low-fat dairy
Wine (Optional)
The Mediterranean diet, however, is much more than just food and drinks. It is a way of life which includes eating slowly and not rushing the process, leading a relaxed life and most importantly – regular physical exercise.
How does it help avoid heart problems like heart attacks and strokes?
The effect the Mediterranean diet has on the heart and problems linked to it is not attributed to a single food item in the diet, but the diet and lifestyle as a whole.
Unsaturated fats vs Saturated Fats
Saturated fats found in milk chocolates, pizzas and other unhealthy junk food items can lead to more cholesterol levels. Unsaturated fats present in olive oil, nuts and seeds, and also fish that are part of the Mediterranean diet can really help lower the cholesterol build-up in the heart and lead to a healthier heart in the long term.
Unprocessed foods vs Processed foods
The Mediterranean diet includes unprocessed and fresh food items and not processed items. These food items have less salt which helps to regulate blood pressure and keep it under control. This helps to prevent a rise in blood pressure and the risk of a heart attack or a stroke.
High fibre vs Low fibre
Fruits, vegetables, lentils, beans, and nuts are all rich in fibre and studies have proven that high fibre can reduce the risk of heart diseases. Fibre helps in reducing cholesterol levels and hence keeps the heart healthy.
Low weight vs High weight
The Mediterranean diet also helps to maintain a healthy weight with the kind of food that we eat and helps control obesity. Obesity is one of the key causes of heart problems and hence can lead to a healthy heart by regulating weight.
