Americans could make some improvements on their diets. We always are on the constant move, and many times, we choose ready-to-eat meals or processed foods. As the famous saying goes, “We are what we eat”; it is true for many of us. Poor dieting has been linked to further developments of heart disease, Type 2 diabetes and even some forms of cancer such as colorectal cancer. These diseases are associated with diets containing foods rich in saturated fats and refined carbohydrates.
A good solution to our poor diets in the United States is the Mediterranean diet. This diet comes from countries in the Mediterranean region in Europe in countries such as Spain, Italy and Greece and incorporates whole grains, fruits, vegetables, nuts and fish. Olive and canola oils often are used in cooking, and red wine usually is consumed in moderation. The Mediterranean diet minimizes the consumption of red meat. In addition, people who consume this diet are more likely to be engaging in physical activity, such as increased walking.
According to the Mayo Clinic’s website, the Mediterranean diet has many health benefits. It has been found to be effective in reducing the risk of cardiovascular disease that result in heart attacks and strokes and decreases low-density lipoproteins (LDL cholesterol), which are associated with increased risks for heart disease. The diet also reduces the risk of several types of cancer such as breast cancer and colorectal cancer and has been linked to the possible reduction in cases of Parkinson’s and Alzheimer’s diseases.
The Mayo Clinic has suggestions to help those who are interested in starting a Mediterranean diet:
- Eat 7 to 10 servings of fruits and vegetables on a daily basis. Also, eat more whole grains (unrefined carbohydrates).
- Eat nuts such as cashews, almonds, pistachios and walnuts for snacks.
- Refrain from butter. Butter is a source of saturated fat that you need to avoid in your diet. Instead, use olive oil or canola oil in your cooking.
- Add spice to your life. Spices and herbs can help with the flavor of your foods and add health benefits.
- Consume more fish. Eating fish such as salmon, herring, mackerel and trout once or twice a week is good for your heart.
- Limit the intake of red meat. If it’s necessary to eat red meat, stick with lean meats. Avoid eating excessive amounts of bacon or sausages.
- Choose better dairy sources. Try drinking skim milk or low-fat dairy products and low-fat cheese sources. Also, limit the intake of 2 percent milk, ice cream and regular cheese.
- Drink wine. Moderate drinking of red wine may reduce the risk of heart disease.
For additional reading, visit mayoclinic.org.
