Eat Healthy, Eat Mediterranean!

Did you know that consuming a Mediterranean diet for three months can reduce the risk of heart disease by 15%? But that is not all! Because of the numerous beneficial effects that a Mediterranean diet has on overall health, it is one of the top recommendations from nutrition experts today. 

What is the Mediterranean diet?

This diet is rich in whole grains like bread, pasta, and rice; fish and other seafood, legumes including beans, peas, and lentils; cheese, olives, and olive oil; nuts and seeds; vegetables including tomatoes, lemons, eggplants, and potatoes; and fruits, comprising oranges, grapes, and figs.

Each food group of the Mediterranean diet has its own nutritional value and benefits:

1. Pasta, rice, and bread:

• A great source of complex carbohydrates which give the body energy for a day full of activities
• Generally low in calories and fat when prepared and cooked in a healthy way

2. Fish:

• A great source of protein and iodine
• Rich in omega-3 fatty acids that benefit the heart and overall health

3. Fruits and vegetables:

• Full of healthy fibre and antioxidants which play a role in fighting disease and maintaining healthy skin
• High pigment content that colours your food and protects body cells from damage. These include carotenoids (that give carrots, apricots and melons a rich yellow and orange shade), lycopene (that make tomatoes and watermelon red in appearance) and chlorophyll (the reason for green in spinach and green peppers).

4. Beans, peas, lentils and chickpeas:

• Rich in fibre, helping the digestive system to function healthily and reducing the risk of cancer and heart disease.

5. Dairy products, especially cheeses:

• Major group responsible for bone health and protection against osteoporosis
• Can help boost the immune system

6. Olive oil and olives:

• Best source of fat, rich in monounsaturated fat – good for the heart and arteries
• Lowers LDL (bad cholesterol) and improves HDL (good cholesterol) level in the blood

7. Aromatic herbs:

• Essential oils and herbs that have an antioxidant effect and antimicrobial properties, in addition to a rich aroma and taste. These include rosemary, fennel, basil, and garlic.

Enjoy great taste and good health

In addition to all the wonderful health benefits that a Mediterranean diet offers, it is also low in unhealthy saturated fats (found in butter, ghee, margarine, and meat fat) known to negatively affect your heart and your body. With so many advantages, who wouldn’t want to benefit from such a nutritious diet, while enjoying the aroma and flavour of tasty, healthy food?