Physician Guided Mediterranean Diet Advice
Medical and health experts worldwide continue to praise and preach the benefits of the Mediterranean Diet.
To the average, everyday individual looking to lose weight or even just looking to eat healthier to feel better, the first question is likely to be: What exactly is the Mediterranean Diet? As a family practice physician for the past 13 years, I have counseled hundreds of patients on healthier eating habits.
In doing so, I often utilize the principles of the Mediterranean Diet to help them achieve their goals.
At its root, the diet is based on the eating habits of the people living around the Mediterranean Sea in countries such as, Italy, Greece, France, Spain, Portugal and even parts of North Africa.
While the menus and staple foods may vary from country to country, the individuals from these areas do share one important thing and that is 'good health'.
Extensive research has been done looking into the reasons why these people tend to lead healthier lives than those of even their fellow countrymen, and the resulting recommendations regarding the diet show that it is one of the healthiest diets in the world.
The key elements to the diet are fresh fruits and vegetables, whole grains and legumes, olive oil and low to moderate amounts of fish and wine.
Very little if any red meat, dairy, eggs or saturated fats are consumed.
By avoiding these groups and focusing on the more available elements above, the populations of these areas enjoy a lower incidence of heart disease, hypertension and even diabetes than those eating a more traditional American diet.
This is despite the relatively high amount of fat in the diet thanks to the olive oil used in most all their cooking.
Looking at some of these elements closer shows us why these individuals enjoy such health despite the alcohol and fat intake.
Red wine is known to contain high amounts of anti-oxidants, most notably Resveratrol, which are felt to reduce plaque formation within our arteries.
By also raising HDL or good cholesterol it is felt that red wine may therefore reduce heart disease and stroke in those that consume red wine in moderation.
Moderation is generally agreed upon to be 4 oz per day for women and 8 oz per day for men at most.
Of course many of these studies are very early and more data is needed before we can know for sure how beneficial to health wine can be.
One's other medical conditions and history must also be considered before using alcohol in any form or quantity and everyone should consult their personal physician before adding wine to their daily intake.
Olive oil is the main fat used in the diet.
It is monounsaturated and felt to be one of the healthiest types of oil to be consumed.
It has been used to help prevent and treat ulcers and like red wine is felt to raise HDL and thus possibly lower heart disease and stroke.
Again all studies and evidence that is available is in preliminary stages and certainly new data will continue to be brought to the publics attention.
Omega 3 fish oil is derived from the moderate fish consumption and this too is felt to reduce heart disease, stroke and even some cancers.
Fiber and legumes and whole grain is a daily staple of the Mediterranean Diet as well.
In their unprocessed state, these are generally felt to reduce certain cancers and to be very healthy for daily consumption.
As with all diets, always consult your personal physician before embarking on any plan.
The Mediterranean Diet has been around for centuries and only in the last 40 years has the true health benefits come to light.
It is certainly within our abilities to change our diets to emulate this healthy and delicious diet.
To the average, everyday individual looking to lose weight or even just looking to eat healthier to feel better, the first question is likely to be: What exactly is the Mediterranean Diet? As a family practice physician for the past 13 years, I have counseled hundreds of patients on healthier eating habits.
In doing so, I often utilize the principles of the Mediterranean Diet to help them achieve their goals.
At its root, the diet is based on the eating habits of the people living around the Mediterranean Sea in countries such as, Italy, Greece, France, Spain, Portugal and even parts of North Africa.
While the menus and staple foods may vary from country to country, the individuals from these areas do share one important thing and that is 'good health'.
Extensive research has been done looking into the reasons why these people tend to lead healthier lives than those of even their fellow countrymen, and the resulting recommendations regarding the diet show that it is one of the healthiest diets in the world.
The key elements to the diet are fresh fruits and vegetables, whole grains and legumes, olive oil and low to moderate amounts of fish and wine.
Very little if any red meat, dairy, eggs or saturated fats are consumed.
By avoiding these groups and focusing on the more available elements above, the populations of these areas enjoy a lower incidence of heart disease, hypertension and even diabetes than those eating a more traditional American diet.
This is despite the relatively high amount of fat in the diet thanks to the olive oil used in most all their cooking.
Looking at some of these elements closer shows us why these individuals enjoy such health despite the alcohol and fat intake.
Red wine is known to contain high amounts of anti-oxidants, most notably Resveratrol, which are felt to reduce plaque formation within our arteries.
By also raising HDL or good cholesterol it is felt that red wine may therefore reduce heart disease and stroke in those that consume red wine in moderation.
Moderation is generally agreed upon to be 4 oz per day for women and 8 oz per day for men at most.
Of course many of these studies are very early and more data is needed before we can know for sure how beneficial to health wine can be.
One's other medical conditions and history must also be considered before using alcohol in any form or quantity and everyone should consult their personal physician before adding wine to their daily intake.
Olive oil is the main fat used in the diet.
It is monounsaturated and felt to be one of the healthiest types of oil to be consumed.
It has been used to help prevent and treat ulcers and like red wine is felt to raise HDL and thus possibly lower heart disease and stroke.
Again all studies and evidence that is available is in preliminary stages and certainly new data will continue to be brought to the publics attention.
Omega 3 fish oil is derived from the moderate fish consumption and this too is felt to reduce heart disease, stroke and even some cancers.
Fiber and legumes and whole grain is a daily staple of the Mediterranean Diet as well.
In their unprocessed state, these are generally felt to reduce certain cancers and to be very healthy for daily consumption.
As with all diets, always consult your personal physician before embarking on any plan.
The Mediterranean Diet has been around for centuries and only in the last 40 years has the true health benefits come to light.
It is certainly within our abilities to change our diets to emulate this healthy and delicious diet.
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