Lower Cholesterol Naturally in 3 Months

By Ashley Jean March 21, 2023 18 mins read 4246 Views

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Frequently Asked Questions

What foods aren't allowed in a Mediterranean diet

Certain food groups are excluded from the Mediterranean diet, such as processed foods and added sugars. To maintain the health benefits of this diet, certain foods should not be consumed. While these foods may be acceptable as part of a healthy diet plan, it is not recommended that you consume them all the time.

Whole-grain breads and starches (such as white bread, sugary breads, and other highly processed baked goods) are not allowed on a Mediterranean food plan. These items may be quickly absorbed by your body as sugars which can lead to weight gain. These products are not as rich in vitamins and minerals than whole grain alternatives like quinoa, millet, or barley.

Other sugars fall under this category too. Limit your intake of sweetened beverages, such as soda, tea with added sugars, or juices. These won't help you manage weight, or provide healthy nutrient profiles.

Red meats and processed meats are not recommended for Mediterranean-style meals. Red meats and processed meats possess high levels of saturated fat, which increases cholesterol levels, raising the risk for heart disease and other metabolic syndrome-related problems that could lead to more serious illnesses. Nitrates found in processed lunchmeat can raise cancer risks because they are linked to cell damage responses and may be harmful to cells. Dairy products should be avoided as many cheeses have high levels of saturated fats.

According to nutrition professionals, fish should not exceed three times per weekly.

What are some Mediterranean fruits?

The Mediterranean Diet includes fruits such as oranges, grapes and melons. For extra nutrition, add fresh fruits to your breakfast options like smoothie bowls and parfaits. Greek yogurt can be spread on toast with dates and topped with some honey. Fresh fruit can be sliced and served over salads to add flavor and nutrients and satisfy sweet tooth cravings. Healthy snacks that are part of the Mediterranean Diet include nuts and seeds such a almonds, pistachios, as well as dark chocolate moderately for additional antioxidants. You can taste the ancient Mediterranean diet's flavors by exploring the various options available in the Mediterranean region.

Can the Mediterranean Diet be gluten-free?

Yes, the Mediterranean diet can be modified to be gluten-free. Rather than using whole-grain sources of carbohydrates such as wheat or barley, gluten-free grains such as millet and quinoa can be incorporated into meals. As naturally gluten-free foods, fresh fruits such as melon, pear, beans, legumes or nuts should be included in the diet. Individuals with gluten intolerance to milk or dairy may benefit by choosing lactosefree products. You might also consider making porridge as an alternative to oats, eating baked salmon with potatoes, or bean soup for lunch, and roasting vegetables with herbs as dinner.

Can I use regular oil instead of extra Virgin Olive Oil?

Extra virgin olive olive oil can be substituted for regular olive olive oil in the Mediterranean diet. Extra Virgin Olive Oil or EVOO is preferred because it has more nutritional benefits and a richer flavor. Regular olive oils, however, are still an option. They have a milder flavor profile. Regular olive oil is great for everyday cooking, from stir-frying to roasting vegetables. It is more affordable than EVOO and may be more suited for high heat applications like deep frying. But, it doesn't have the same nutrients or positive compound as EVOO. You should make up these benefits by eating other foods whenever you can.

Statistics

Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)

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How To

How to live a Mediterranean lifestyle for a healthier life

The Mediterranean Diet, a dietary pattern that is inspired by traditional Mediterranean cuisines, is based on the Mediterranean Sea's traditional cuisines. It emphasizes healthy fats, whole grains, legumes, and fresh fruits and vegetables - emphasizing on intake of large amounts of olive oil and fish, along with moderate consumption of eggs, white meat, dairy products, and red wine in moderation. The regular intake of plant-based foods, such as legumes or nuts, is a key feature of this diet. It's rich in nutrients, including vitamins, minerals, antioxidants, and plant protein. These foods have been shown to be beneficial for heart health.

The Mediterranean diet offers many health benefits. You can live longer, have better quality lives, lower blood sugar levels, better control of glucose, reduced risk of depression, improved cognitive function, and lower risk for some types (e.g. colon) cancer than other diets. Evidence also suggests possible beneficial effects on weight management and cardiovascular diseases. This lifestyle promotes healthy eating habits, including the promotion of healthy body composition and overall health. It also helps to reduce food cravings at random times during the day. The health benefits of this lifestyle are further enhanced by increasing your level of moderately vigorous activity, such as walking or biking all day and taking the stairs to work instead of the elevator.

Eat more fruits and vegetables as sides and snacks to adopt a Mediterranean-style diet. Choose whole-grain options like brown rice, quinoa, oats, and barley instead of refined grains. Increase the intake of fish, beans, and nuts for protein. Use olive oil instead of salt. Season food with herbs and spices using olive oil. Consume moderate amounts of dairy products like yogurt, cheese, and milk. For a complete Mediterranean diet experience, you can enjoy a glass wine at times.

It takes dedication and time to make adjustments to your daily menu plan. However, there are some tips to help you make the transition to a healthier lifestyle. Also, you can learn how to diversify your diet so you don’t become bored of the same ingredients. Finally, eat more grains, legumes and high-fiber foods to increase your satisfaction after meals.

Mediterranean eating encourages you and your family to enjoy good food, as well as the enjoyment of cooking. For a more balanced diet, it is possible to make small changes in your daily intake of whole foods. This diet can provide potential health benefits including improved quality of life and longer life span.