Mayo Clinic Minute: Statins and Mediterranean Diet

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Frequently Asked Questions

Is Rice on the Mediterranean diet?

Mediterranean diets allow rice but encourage it. This dietary pattern emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. Whole-grain, or whole-grain, rice is a good source of carbohydrates that can provide energy to the body. It is also a great source of dietary fibre, which can improve digestion and provide vital nutrients such as iron and B vitamins. Cooked rice can be added to meals, such as soups and stews. It is possible to reduce added fat, if necessary, in order to eat rice-based meals within the guidelines of Mediterranean nutrition.

What are the main dishes in a Mediterranean food plan?

Mediterranean cuisine consists of fruits, vegetables whole grains, legumes as well as nuts. It is better to eat fresh ingredients than processed foods. Use herbs to enhance your meals. You should incorporate physical activity into your daily schedule to reap the full benefits. It can make the diet more enjoyable by encouraging mindful eating with your family and friends, as well as sharing delicious food with them.

What is a Mediterranean breakfast?

A Mediterranean breakfast would include a combination protein, healthy oil, and carbohydrates. Options can range from eggs cooked in olive oil with a side of roasted vegetables or a salad, Greek yogurt or cheese served with whole-grain toast, or quinoa porridge topped with fresh fruits, nuts, and seeds. Avocado toast with tomatoes and Feta cheese is another great breakfast option. You can start your day with Mediterranean-inspired proteins like wild-caught fish, grassfed meat, organic eggs, and nuts. Choose nutritious carbohydrates such as whole grains like quinoa and oats; limit sugar by opting for fresh fruits instead of sweetened yogurts or cereals; add healthy fats to your meal such as avocado, extra virgin olive oil, olives, and coconut oil; and supplement your breakfast with some green tea for added antioxidants.

Statistics

• 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)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• 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)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)

External Links

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• Health Benefits of Mediterranean Diet: Biochemical and Molecular Mechanisms - PubMed


• PubMed - The Mediterranean Diet and Cardiovascular Health

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• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet - NEJM

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• American Heart Association


• What is the Mediterranean Diet and how does it work? American Heart Association

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

A Mediterranean diet can help improve your health and overall quality of life. Healthy fats, whole grain, legumes, fresh fruits and veggies are key components of the Mediterranean eating style. This can help you achieve better health such as better blood cholesterol, better glucose control, reduced risk of developing certain types or cancers, better cardiovascular health, enhanced cognitive function and better weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. You can swap high-calorie snacks such as chips for nutritious vegetables like hummus appetizers, traditional greens and beans dishes.
2. You can increase the variety of your diet by using spices and other sources that are derived from fruits, vegetables, and nuts.
3. Integrate grains, legumes, and high-fiber items that can help enhance satiety after meals.
4. You can add moderate amounts of milk products such as yogurt, cheese and milk to your diet throughout the day to get additional nutrition.
5. Instead of traditional oils, you can use olive oil as your primary cooking fat.
6. Finally, occasionally enjoy a red wine to complete the Mediterranean experience.

It takes time and effort to change your daily meal plan to adopt Mediterranean eating patterns. They can reap potential health benefits while still enjoying the food they eat. Combine this with regular moderately vigorous exercise to see even greater improvements in the short-term and long-term.

Resources:

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