The Mediterranean diet is one of the most studied and proven diets for cardiovascular health. It was inspired by the customs of the peoples of the Mediterranean basin and studies have proven its effectiveness in reducing the risk of heart disease by up to 30%.
What is the Mediterranean diet?
A diet based on vegetables, fruits, whole grains, legumes, fish, and olive oil as the main source of fat while eating red meat in limited quantities.
Benefits for Heart Health
- Lowers LDL cholesterol levels
- Raise the colles HDL Good Troll
- Reduces inflammation in arteries
- Lowers blood pressure
- Reduces risk of clots
How do you apply the Mediterranean system?
Daily
Assorted vegetables and fruits, extra virgin olive oil, whole grains, water and herbs.
Weekly
Fish two or more times, legumes 3-4 times, chicken 2-3 times, eggs 2-4 eggs.
Rarely
Red meat 1-2 times per month, sweets in small quantities.
Do not treat the Mediterranean system as a temporary diet but as a lifestyle. Arab cuisine has many of its elements: oil, legumes and vegetables. Just reduce the meat, fries, and salt.
The Mediterranean system is not just a diet but a philosophy of life that combines healthy eating with the enjoyment of food and physical activity. It can be applied in Arabic cuisine with simple modifications.