• How to Start a Perfect Mediterranean Diet for Heart Health?
    February 25, 2017

    The word Mediterranean refers to an “Origin” of the diet irrespective of foods or dishes such as Greek, Chinese, Italian foods.

    What is Mediterranean diet?

    Mediterranean diet for heart health is recommended around the globe. Mediterranean diet is different for different regions. Best Cardiologist in Hyderabad says that this diet is followed by at least 16 countries around the Mediterranean Sea. These diets are followed in different countries depending upon the culture, ethics, religion, economy and agricultural production they are following.

    Generally, the diet is followed by the diet pyramid which helps in making a proper diet chart with do’s and don’ts of foods to be eaten.

    Is Mediterranean diet good for heart?

    This Mediterranean diet is very good for healthy, especially for the heart. It helps in preventing and curing various types of heart and other diseases.

    Mediterranean diet for heart health

    Mediterranean diet for heart health

    According to the best cardiologist in Hyderabad India, If this diet is followed for a long period of time, many diseases will be cured due to the food we intake and we will get habituated to follow a healthy lifestyle.

    The foods included in this diet are rich in nutrition’s, proteins, calcium and other minerals which are healthy.

    Do you know?

    • People who follow this diet will consume less saturated fat than compared to others.
    • High amount of fruits are recommended by the best cardiologist in Kukatpally Hyderabad and other regions.
    • Usage of olive oil is high and is considered as an important source of monounsaturated fat
    • Many countries will follow this diet across the globe and has different ways to use it.
    • The risk of Heart diseases is less in those who follow a Mediterranean diet.
    • Researches proved on various occasions that adopting Mediterranean diet will decrease heart diseases, depression, LDL cholesterol, dementia etc.

    Benefits of Mediterranean diet:

    Health Benefits of Mediterranean diet:

    • Reduces Diabetic levels and controls Type 2 Diabetics
    • Prevents various heart diseases and reduces risk factors for heart attacks and strokes
    • Keeps you young and agile

      Reduces risk of heart attack

    • Alzheimer’s risk is reduced and controlled
    • Increases longevity with healthy lifestyle
    • Prevents LDL cholesterol and increases HDL cholesterol
    • It also helps in weight loss with immediate diet and results within months.

    General Benefits of Mediterranean diet:

    • Evens the skin tone and removes all the tan over skin
    • Increases hair growth
    • Reduces laziness
    • Energizes your body unlimited
    • Gives extra power to be active

    How to start a Mediterranean diet:

    Following a Mediterranean diet is difficult as we have to opt for healthy foods and get rid of junk foods such as pizza, burger, etc. Many best Interventional cardiologist in Hyderabad and around the globe says that, The diet is followed from morning to night. Initially, the diet is followed from morning to night with different foods.

    Start your day with boiled egg

    Breakfast: Start your day with eggs either boiled or omelet. Add some boiled or semi-cooked vegetables to it. Include whole grains products such as bread can be added to a toast or raw bread. Drink a glass of milk or fresh fruit juice.  

    Lunch: Lunch meal should include salads with low-fat cheese, Fresh herbs, and a cup of whole grain products. Food is preferred to be cooked using olive oil. Nuts can also be added to your meals. This balanced meet will make you healthy and energize your body with double power.

    Snacks: Snacks should be lighter and these can include vegetables and fruits. Small hand-full of nuts can also be consumed. Always remember to intake these foods cooked in olive oil. Choose diet-friendly snacks to be healthy.

    Dinner: Include sea foods in your Mediterranean diet. Add boiled tomatoes and olives and make it a salad with olive oil garnished. A glass of red wine with this dish is the best combination to taste your taste buds which are healthy and tasty too. You can even include whole grains, lean proteins which are healthy for heart.

    Quick Tips to follow Mediterranean diet for heart health

    • Take out a diet pyramid chart of Mediterranean diet.
    • Never skip any of the foods
    • Know the difference between healthy fats and unhealthy fats
    • Add more amount of vegetables in the meals
    • Eat seafood at least twice a week
    • Increase more physical activities every day
    • Enjoy eating dairy products
    • Consider fruits, nuts, vegetables for the dessert
    • Make sure to do at least an hour of exercises such as yoga, meditation, jogging, running as per you doctor’s recommendations.
    • Ensure to consume at least one time meals, preferred dinner with the whole family
    • Decrease the intake of red meat such as pork, beef as they increase bad cholesterol in the body and lead to weight gain, obesity and other heart diseases.

    Foods for a good diet:

    Nuts: Eating nuts will increase the immunity power in the body and maintains good health system. Eat raw nuts and never eat deep fried nuts. Nuts such as almonds, cashews, resins are good for health. Add them to your meals as a garnish or in salads.

    Good fats: Prefer low-fat and unsaturated fats in your meals. Consume healthy fats as they reduce LDL cholesterol in the body and increases good cholesterol levels which help in keeping digestive system and weight in proper condition.

    Vegetables: Include different types of vegetables in your diet. Never eat fried or overcooked foods. Always prefer semi-cooked boiled vegetables. Do not over eat. Eat in small quantities. Maximum of 5 servings are recommended by the best pediatric cardiologist in Hyderabad per day.

    Green leafy vegetables

    Fruits: Fresh fruits should be considered. Berries, apples, bananas and other fruits should be eaten. Always eat maximum amount of fruits without any added flavors or added sugar. Fruits can intake either in the form of raw fruits or fruit salads.

    Green leafy vegetables: Add green leafy vegetables such as spinach in your daily diet. These have a high amount of minerals and other nutrients which supply good fats and other important minerals to the body. Add a cup of green leafy vegetables in your meals either in lunch or dinner.

    Sea Foods: Seafood such as Fish is the best food which makes your heart healthy and prevents various diseases. Seafoods can be consumed twice a week. These have the power of reducing the risk of heart diseases and other health issues. It clears the toxins and waste materials from the body.

    Whole grains: Whole grain foods always considered as the best food for any type of diet. These foods are rich in fiber, vitamins, calcium and other necessary minerals to the body. Do not excess eat these foods as they have chances of increase in LDL cholesterol.

    White Meat: White meat such as lean chicken, turkey and other poultry foods are great to add in the diet. It is useful when eat with skinless. Consume maximum twice a week. Grilled is suggest than fried foods.

    Foods to be eaten in Limited:

    Dairy Products: Dairy products are good for health and they increase the energy in the body. Milk, yogurt, cheese, butter should be eaten in very small quantities. Prefer less fat foods. These contain vitamins, calcium, potassium and improves the body functionality.

    Eat small quantities of Desserts and Sweets

    Red Wine: Good news for wine lovers. Consuming a glass of red wine is very good for heart health and has been proved by various scientists around the globe in the research of heart and its diseases. Limit your wine drink for a glass or two and never over drink it, as excess drinking of wine may increase the risk of the heart and other diseases.

    Red Meat: Eat very less quantity of meat such as pork, beef, lamb, etc. as they are high in cholesterol and may increase the risk of heart. Eat a maximum of one time in a week. This is filled with vitamins and minerals but the fat content in these foods will increase the chances of diseases.

    Desserts and Sweets: Sweets and desserts such as cakes, pastries, and biscuits may lead to type 2 diabetics and so these should be eaten in very small quantities. Choose less fat, nutrient foods which are recommended by the specialists.

    Myths and Facts about Mediterranean diet:

    1.Myth: Buying the Mediterranean diet food is too cost effective

    Fact: It’s all in your hands either to buy the expensive ingredients or the best local ingredients. Local foods with high amount of calcium, vitamins and other minerals are also preferred.

    exercise

    2.Myth: Consume more wine will lead to more healthy factors

    Fact: It is recommended by best cardiologist surgeon in Hyderabad and other regions that one glass for women and two glasses for men are the moderate amount of wine to be taken per day. Excess drinking will reverse the health benefits and leads to many risk factors.

    3.Myth: Eating large amount of pasta and bread is the right way to follow Mediterranean diet

    Fact: Pasta with high fats is not at all good. Making whole grain pasta with less fat is preferred. Half a cup of pasta with salads and fruits are suggested.

    4.Myth: It’s all about consuming more food when it comes to Mediterranean diet

    Fact: Diet is not only about food. Food along with physical activities and other exercises such as yoga, meditation are required. A healthy diet is something about consuming good food but not all the foods.

    5.Myth: All vegetable oils are same and have same properties.

    Fact: Many vegetable oils will also lead to LDL cholesterol. Always choose monounsaturated oils such as olive oil or peanut oil. Consider the omega-3 fatty acid content oil. Though many best cardiologist in Apollo Hyderabad refers to use olive oil instead of other vegetable oils.

    Following a proper diet is good for health and it prevents from various types of diseases, defects and other infections. This diet will keep the internal and external functionality of the human in proper condition.

    Always maintain a good food diet. Never skip any of the meals.  Consult the best nutrition or dietitian before you start any type of the diet. Keep yourself and your family healthy and live a long life.

    Be healthy! Stay happy! Live Long! 

    Instead of this: Try this Mediterranean option:
    Chips, pretzels, crackers and ranch dip Carrots, celery, broccoli and salsa
    White rice with stir-fried meat Quinoa with stir-fried vegetables
    Sandwiches with white bread or rolls Sandwich fillings in whole-wheat tortillas
    Ice cream Pudding made with whole or skim milk

    Thanks for Reading this information if Possible share this information to your Near & Dears


    Auther’s Bio :

    Ashreetha Pendkar

    Is a Healthcare writer, trainer and Digital marketing expert, she loves to read healthcare content and spreading her words about importance of the health to near & dears.You can reach her on Ashreetha Pendkar

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