About Mediterranean Diets
Mediterranean diets emulate the traditional diets of countries bordering the Mediterranean Sea. The menu mostly includes fruits, vegetables, whole grains, poultry and fish. It focuses on limiting unhealthy fats such as butter and margarine, and eating healthy fats found in olive oil, fish and nuts. The diet is considered a very healthy one by most conventional and alternative health practitioners.
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Geography
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Diets vary among the numerous countries bordering the Mediterranean Sea, and also among regions within a country. There are many differences in cultures, ethnicity, economy, and agriculture production, creating different diet preferences. However, there is an underlying pattern in the Mediterranean Diet. This includes high consumption of fruits, vegetables, whole-grain breads and cereals, pasta, rice, potatoes, beans, and nuts and seeds. Dairy products, eggs, fish and poultry are eaten in smaller amounts, and the people do not eat much red meat. Some regions add lamb or goat meat.
Details
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Fish and chicken should be grilled, broiled or baked, not fried or drowned in butter or rich sauce. Besides fish, healthy fats can be obtained from olive oil, particularly virgin or extra-virgin, and canola oil, as the best choices for cooking. Healthy fats also can be found in walnuts, pecans, almonds and hazel nuts. A handful of nuts each day is recommended. Saturated fats and trans fats, also called hydrogenated or partially hydrogenated oils, should be eliminated or at least strictly reduced.
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Benefits
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Esteemed health care facilities such as the Mayo Clinic advocate the Mediterranean Diet to lessen the risk of cardiovascular disease. The clinic cites a 2007 United States study showing that men and women eating a Mediterranean diet lowered their risk of death from not only heart disease but cancer as well. The diet is associated with lower bad cholesterol, as well as a high intake of vitamins, minerals, antioxidants, and other nutrients. Natural fiber also is high in this type of diet.
Considerations
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The diet allows small amounts of alcohol, particularly red wine. Red wine reduces the blood's ability to clot, and thus can prevent strokes. It also contains antioxidants. No more than 5 ounces daily of red wine is recommended for women, and no more than 10 ounces for men.
Features
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A typical Mediterranean Diet breakfast might include whole-grain bread or cereal, along with some fresh fruit, and a small piece of cheese. Lunch and dinner are similar to each other, including a salad with an olive oil and vinegar dressing, vegetable soup, and a pasta or brown rice dish, perhaps with some chicken or beef added.
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