Are you looking for a nutritional program that is beneficial for heart health?

What is the Mediterranean diet?

It is a modern diet inspired by the traditional dietary patterns of Spain and southern Italy. This diet includes a large percentage of legumes, olive oil, unrefined grains, vegetables and fruits, and also a moderate amount of fish, especially skim milk and its derivatives such as yogurt and cheese, and a low percentage of meat and its products. On November 17, 2010, UNESCO recognized this diet.

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Benefits of the Mediterranean diet

This type of diet has many benefits, Its benefits are as follows:

• Improving heart health and reducing the chances of various circulatory system problems such as high blood pressure and heart attacks.
• Improving sleep quality, especially when elderly people follow this diet.
• Some scientific studies have proven that following this diet helps in losing weight.
• Reducing the chances of developing chronic diseases such as: obesity, type 2 diabetes, some types of cancer, Parkinson’s disease, and Alzheimer’s disease.
• Maintaining muscle health for as long as possible.

How to eat the Mediterranean way?

Want to try the Mediterranean diet? Al Moosa Health Hospital will help you and give some of the following tips:

Eat fruits and vegetables

It is necessary to eat 3 servings of fruit and 4 servings of vegetables every day, as a serving of fruit is equivalent to one medium-sized fruit or a cup of cut fruit, and a serving of vegetables is equivalent to two cups of leafy vegetables.

Eat whole grains

You can eat whole-grain breads made from whole grains, such as barley and bulgur. If you eat 2,000 calories a day, please make sure to eat (85 grams) of whole grains and (28 grams) of sliced ​​bread, breakfast cereal, or half a cup of rice or pasta.

Eat unsaturated fats

Replacing saturated and trans fats helps reduce the risk of heart disease, such as using nuts and olive oil.

Eat seafood

Fish can be eaten three times a week, and caution must be taken when children, pregnant and breastfeeding women eat certain types of fish due to the high percentage mercury What it contains, and it must be within the range of (85 to 140 grams) for adults. The US Food and Drug Administration also recommends that children eat smaller portions twice a week, and eat tuna, salmon, herring, and mackerel as a healthy option when eating them preserved or fresh, and avoid fried fish.

Eat raw or salted nuts

It consists of 4 food servings, and one serving is equivalent to a quarter of a cup.

Eating some milk products and derivatives

Good options for milk are 1% skim milk or cottage cheese and low-fat Greek yogurt. It is necessary to reduce the amount of cheese you eat, and one serving is calculated at approximately 4 dice cubes, and reduce the intake of high-fat milk and its derivatives, such as: 2% milk, ghee, and butter.

Reduce your intake of red and processed meat

You should eat poultry, fish, and legumes, making sure they are low in fat.

Put spices on it

It is necessary to add spices and herbs to give the food a strong flavor that is beneficial to the person’s needs.

Frequently asked questions

What foods are prohibited for the Mediterranean diet?

These are processed foods, fatty foods, sugars, salts, and rich, unsaturated foods مثل: Full-fat dairy and some vegetables مثل: Eggplant, tomatoes, potatoes and peppers.

What are the harms of the Mediterranean diet?

There are no harms to this diet, but when applied incorrectly, it may lead to weight gain, especially when eating excessively high-fat foods such as: olive oil and nuts.

How do I do the Mediterranean diet?

You can do this diet by eating vegetables, fruits, vegetable fats, whole grains, fish, poultry, legumes, eggs, reducing red meat, and not eating foods that contain high sugar levels.

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in conclusion …The Mediterranean diet offers great flexibility and you can make it a fun way to eat healthy and delicious foods. You can follow this Diet For a long time to benefit from it and it will help you with this Al Mousa Health Hospital Where you will find high experience in the field of nutrition and get the most important advice from doctors that will help you reach your dream.