The Mediterranean Diet has long been touted as the healthiest diet. High focus on seasonal fresh fruits and vegetables, natural sundried fruits, nuts and seeds, good fats. In fact, the Mediterranean diet can hardly be called a Diet. It is the natural way to getting in shape!
Mediterranean Lifestyle is about taking it slow, sharing good food and wine, long dinners. In our fast pace environment these days, it is a challenge. But with a few easy ingredients like cheese and wine, you can enjoy the simplicity of the Mediterranean lifestyle.
We at LeMed, is committed to bring you all you need to have the Mediterranean Diet and Lifestyle. We have a collection of the freshest and natural foods that is friendly to your body. We have a wide range of ingredients for you to whizz up a simple meal to enjoy even on a busy weekday. So, let’s start the Mediterranean way, the LeMed way!
Health Article 1
Mediterranean diet: A heart-healthy eating plan
The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Here's how to adopt the Mediterranean diet.
By Mayo Clinic Staff
If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you.
The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.
Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet are tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.
Benefits of the Mediterranean diet
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries.
In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality.
The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.
For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.
Key components of the Mediterranean diet
The Mediterranean diet emphasizes:
• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. 5 – 10 servings daily (1 serving is half cup cooked or 1 cut raw). More on fish, seafood and eggs as a source of protein. 150g portion 2 – 3 times weekly. Nuts, seeds and legumes are a great source of fiber and protein. 1 serving legume (1/2 cup cooked) weekly. A small portion of nuts daily (1 Tbsp. or 10-12 almonds or walnut halves). Dairy. 1 -3 servings daily (1 serving is 1 cup milk or yogurt or 1 oz cheese). Grain. 4 small portions daily. Eat grains with healthy fats and protein. Incorporate sprouted or fermented grains like sourdough for better digestion and nutrient absorption.
• Replacing butter with healthy fats such as olive oil and canola oil. Healthy fats. Olive oil contains healthy monounsaturated fats and plant compounds called polyphenol. 4 – 6 servings daily (1 serving is 1 tsp olive oil, 5 olives or 1/8 of an avocado.
• Using herbs and spices instead of salt to flavor foods. They are full of plant compounds with antioxidant and anti-inflammation effects.
• Limiting red meat to no more than a few times a month
• Eating fish and poultry at least twice a week
• Enjoying meals with family and friends. Relaxed meals with family and friends. Positive attitude toward eating helps improve digestion and lower stress.
• Drinking red wine in moderation (optional). Mediterranean’s drink espresso after meals to aid digestion. Green tea with mint has the same effect and they are in anti-oxidant.
Choose seasonal to broaden the range of nutrients intake. Consume without artificial chemicals typically used to prolong shelf life.
• Getting plenty of exercise