10 Basics For Starting A Mediterranean Diet

If you want to change your eating habits to benefit from the Mediterranean diet, don’t miss this article. Here, you will discover her pillars.

Famous in countries all over the planet, the Mediterranean diet occupied the first position of the healthiest in the world. So if you are determined to change your eating habits, read on and discover the basics of adopting the Mediterranean diet.

Benefits of Having a Mediterranean Diet

The Mediterranean diet has become one of the most famous in the world precisely because of its far-reaching health benefits. Next, we’ll look at the main ones:

1. Decrease in cardiovascular risk

A study conducted by the Harvard TH Chan School of Public Health concluded that women who follow the Mediterranean diet would have a 25% reduction in cardiovascular risk over the next 12 years. Furthermore, these eating habits are associated with a lower level of “bad” cholesterol (LDL).

2. Greater longevity

These eating habits have been associated with greater longevity, according to data obtained from research carried out by the Harvard School of Public Health and the University of Athens Medical School.

3. Could help prevent cognitive deterioration

The results of a 2015 study indicate that the elderly population that follows the Mediterranean diet shows an improvement in their cognitive functions.

In addition, other research has determined that good eating habits could delay some changes in the brain early in the development of Alzheimer’s disease.

4. Could protect against cancer

In 2017, researchers found evidence that high adherence to this diet could decrease the incidence of cancer, specifically colorectal cancer. In addition, they observed a slight decrease in the incidence of breast cancer.

How to start a Mediterranean diet?

The first step in starting the Mediterranean diet is to know its pillars, that is, the foods that make it up and make it one of the healthiest options in the world. Let’s see them next:

1. Olive oil as a fat preference

Rich in vitamin E, monounsaturated fatty acids and antioxidants, it is the essential oil in the Mediterranean diet. It is used, for example, to season salads, fry, accompany toast and anything that needs some kind of fat to season or cook!

So if you’re thinking about starting the Mediterranean diet, give up butter and consume olive oil.

2. Daily consumption of plant foods

Vegetables, fruits, vegetables and nuts are consumed daily and regularly for their great contribution of minerals, vitamins, fiber and antioxidants. Also, according to the Mediterranean Diet Food Pyramid, each main meal must include:

1-2 fruits
More than 2 servings of vegetables, natural or cooked. Preferably at least one raw serving a day.

3. Daily consumption of cereals

One or two servings of cereals per meal are recommended, preferably whole grains in the form of, for example, rice, pasta, bread, couscous or other varieties. Certainly, the carbohydrates obtained from these foods will provide you with the energy you need to get through the day.

4. Choose fresh, seasonal foods

Buying and consuming local and seasonal foods allows us to enjoy their nutrients, flavor and aroma. So choose unprocessed and seasonal foods. It is a healthy and environmentally friendly measure.

5. Moderate consumption of red meat

Due to the health problems that the consumption of animal fats can cause, a moderate consumption of red and processed meat is advised. Also, the saturated fats in these meats must be reduced according to the Mediterranean diet.

6. Daily consumption of dairy products

Yogurts and cheeses are a daily part of the Mediterranean diet, as they are a source of essential minerals such as calcium and phosphorus, vitamins and proteins of high biological value.

7. Fish twice a week and eggs three or four

When you start on the Mediterranean diet, it is important to reduce your intake of red meat and instead eat, for example, fish, for its content of Omega-3 fatty acids and eggs, sources of quality protein.

8. Bakery and candy products, very low consumption

It’s not a matter of eliminating these products completely from your diet, but remember that your consumption should be extremely moderate. In fact, less than two servings per week are recommended.

9. Water as a preferred beverage

Water is a fundamental pillar of the Mediterranean diet and should be your favorite beverage. In addition, wine is also part of this diet, always consumed in moderation and in the usual way.

10. Physical exercise

A good diet is not the only thing you should be looking for in order to enjoy good health. Therefore, n will be sure to make daily and regular exercise to enjoy the benefits of a healthy diet.

As the Mediterranean diet is rich in antioxidants and calcium, it provides better physical health and, therefore, a healthy, long and productive life.