Be the Healthiest You Can Mediterranean Way.
The Mediterranean Diet has already become one of the healthiest diets in the world according to experts around the world. What is it and why it is so good for us is a question that while quite complex, is also easy to explain. As a family physician for the past 13 years, I have personally touted the health benefits of diet and exercise to thousands of people. For those who have taken my advice to heart, the health benefits have been incalculable.
In my home and in my practice, I believe in regulary following the Mediterranean Diet gives us the best possible chance to live out our lives in a healthy and happy way.The basis for the diet is found in the countries bordering the Mediterranean Sea. In countries such as Greece, France, Portugal, Italy and Spain, the people living on the Mediterranean have eaten a diet high in fresh fruits, vegetables, whole grains, legumes, olives and olive oil for centuries.
A fair amount of fish and dairy products are taken in as well. Red meat, sweets and eggs are eaten rarely if at all in these countries. Alcohol in the form of red wine is consumed in moderation on a near daily basis. In theory this diet, high in fats and consisting of near daily alcohol and carbohydrate intake, sounds like it would be unhealthy. But the opposite is in fact what is found to be the case.
The people of these regions not only live healthier lives than most others world-wide, but they even tend to have less health concerns than other citizens of their respective countries. Again, the reasons for this are easily explained.
Olives and olive oil are consumed in large quantities on a daily basis. While so many oils can be very harmful to our cardiovascular systems, olive oil is felt to be quite healthy. It is useful in healing ulcers in the stomach and also has been found to be able to raise HDL or healthy cholesterol.
The result is to basically lower cardiovascular disease, and strokes. The studies are ongoing, but the data is quite impressive. Resveratrol is an anti-oxidant found in red wine. It is also felt to moderately reduce cardiovascular disease in those who take in a moderate amount on a daily basis. It is felt to be extracted from the skins of the grapes during the fermentation process and thus red wine, which leaves the skin in contact with the juice longer than white wine is felt to be the most potent when it comes to Resveratrol.
It, like the olive oil is felt to raise HDL and thus reduce heart disease and stroke. As a physician I am always reluctant to recommend that my patients begin to drink alcohol daily for fear of them overdoing it and causing more harm than good. For this reason, I really stress the importance of moderation with regards to intake. For an average woman, the total intake must not be more than 4-6 ounces of wine per day, while for the average man; the total should not exceed 6-8 ounces per day.
Of course anyone with liver problems should avoid alcohol in any amounts and anyone interested in beginning to use daily alcohol for health reasons should consult with their personal physician.
Omega 3 fish oil from the moderate fish intake also plays a role in the reduction of cardiovascular disease. Heart disease, stroke and even some cancers are felt to be reduced in frequency due to regular omega 3 intake. Daily intake of high fiber products and legumes is also proven to help several systems and certainly will help lead to a healthy diet.
