Types Of Mediterranean Diet Foods That Effectively Reduce The Risk Of Heart Disease

JAKARTA - The Mediterranean diet was originally a diet that was lived by people in countries bordering the Mediterranean Sea. This type of Mediterranean diet food in 1993 began to be introduced, namely the Pyramid of the Mediterranean Diet.

The Harvard School of Public Health, the Oldways Preservation and Exchange Trust, and the European-based WHO used the pyramid as a guide to help familiarize people with the region's most common foods.

Although it has recently been known as a diet, but it is actually a diet. Food was arranged in such a way as is a tradition in Crete, Greece, and southern Italy during the mid-20th century.

As reported from the Harvard School of Public Health, Sunday, April 11, the Mediterranean diet is often prescribed for patients with chronic diseases such as heart and high blood pressure. This diet is claimed to be effective at reducing the risk of heart disease, depression, and dementia. Is that true in fact?

Three studies were conducted from 2009 to 2018 that proved based on the fact that the Mediterranean diet works effectively to nourish the body. The first study was published in AHA Journals and the second in The American Journal of Clinical Nutrition.

Both prove that a Mediterranean diet can reduce the risk of cardiovascular disease and death. A third study found 26,000 women on a Mediterranean diet had a 25 percent lower risk of developing cardiovascular disease.

The study was conducted by researchers from Upsala University and Harvard Medical School who examined the various mechanisms underlying blood sugar, inflammatory, and body mass index driving levels.

Uniquely from a scientifically proven diet can lower the risk of heart disease this invalidates the myth that in order not to risk heart disease should be consumption of low-fat foods. Most healthy fats in fish, olive oil, and nuts are lower than the total daily calories.

The type of food Mediterranean diet is divided into three. The good first is often consumed, medium, and rarely. Vegetables, whole grains, and fruits are plant-based foods that include daily intake needs. Animal protein foods can be eaten in smaller quantities.

Most preferred for animal proteins are fish and seafood. If based on pyramids, vegetables and fruits are more than dairy. The question of the size of the portion is not determined definitively, because it will vary each person according to physical needs and body size.

For cooking oil, butter, and margarine substitutes, olive oil is recommended. Other foods that contain healthy fats include avocado, walnuts, salmon, and sardines. Animal proteins such as eggs, chicken, cheese, and other dairy products at least twice a week.

Of course, the portion of animal protein is smaller compared to minimalist processed plant-based food sources. Red meat should only be allowed a few times each month. To compensate for these healthy foods, physical activity or exercise needs to be done every day.

Specifically, types of vegetables for the Mediterranean diet include broccoli, cabbage, carrots, celery, cucumber, eggplant, okra, mushrooms, spinach, peas, potatoes, radish, and yams. While the types of fruit include avocados, apples, apricots, cherries, grapes, lemons, melons, oranges, peaches, pumpkins, tomatoes, strawberries, and pomegranates.