Secret of Mediterranean Diet

> Based on the foods of the area, several people were forming a model Mediterranean diet rich in monounsaturated fatty acids, such as those present in olive oil, omega 3 fatty acids, found in fish, and the effect cardio protective.

Although studies, confirmed its benefits that Mediterranean diet helps prevent heart disease, cancer and diabetes.

Seasoned with olive oil
This substance is rich in vitamins A, D, E and K, and promotes the absorption of calcium, phosphorus, magnesium and zinc. It has been proven to reduce the risk of cardiovascular disease by raising good cholesterol HDL.

Because of the high amount of polyphenols, also functions as a natural antioxidant, which can delay the onset of degenerative diseases and even aging?

It also helps the digestive process since it facilitates intestinal transit and eliminates heartburn.

Fresh fruit, vegetables and legumes are basic

By consuming large amounts of fruits and vegetables are obtained enough vitamins, minerals and fiber for the body. They are not a heavy food and also give us large amounts of water.

Grains are essential
Thanks to the high carbohydrate -containing pasta, rice and bread is purchased energy required to perform during the day.

Primarily Freshness

Favor fresh food over the accused is best, because they contain more nutrients and better taste and smell of each dish.

Long live the milk!
Besides being important sources of calcium and phosphorus, and vitamins, dairy helps to maintain healthy intestinal flora.

Carnivores moderate
The diet does include red meat, but in small amounts, the idea is to eat protein, iron and fats necessary for our good performance.

Egg and fish
To receive the benefits of omega 3 fatty acids is important to eat fish regularly, at least four times a week. And not to overdo the meat consumption, an alternative to consume protein and minerals is the egg, but the maximum recommended maximum is four per week.

Fresh fruit dessert
When you fancy a sweet at the end of the meal you choose a fresh fruit, this will allow you to not exceed calorie intake. Of course occasionally eat an ice cream or cake is not bad, but not as often.

Wine
Moderate consumption of wine as an accompaniment to food, helps the circulatory system, especially the heart, lowers bad cholesterol LDL and increases good HDL. It is also rich in antioxidants as dark grapes.

Its health benefits
The substances found in foods of the Mediterranean diet can help to:

Strong heart
Improving the quality of the blood and give a proper balance to the amount of cholesterol and triglycerides as well as decrease the oxidation of body cells and improve endothelial function, reducing risks of heart disease.

Prevents cancer
Consuming low in saturated fats reduces the risk of any cancer.

Weight Control
With this diet, could prevent overweight and obesity, as well as the likelihood of developing diabetes. Eat a moderate form.