Are you desiring to change your lifestyle and eating habits to lose a few pounds and maintain a healthy weight? Do you want to prevent illnesses like cancer, diabetes and heart disease? If so, a Mediterranean diet may be a good choice for staying satisfied by your food while staying active, versus strictly counting calories. Making nutritious and healthy food choices, and eating in moderation, may be easier and more enjoyable than you think!
It’s been proven that people who live in the Mediterranean countries generally live longer and avoid many diseases including diabetes, cancer, heart and brain ailments that American are more prone to. A Mediterranean diet is not an exact science – as how people eat in countries like Greece, Italy, Spain and France varies. But their eating habits are based on the same principles and many of the same foods. It comes down to learning what foods are best for your body and most appealing to your palate, and how much and what type of physical recreation you want to engage in.
What to Eat
A Mediterranean food pyramid is pretty simple to follow and tweak. It emphasizes fruits and vegetables, and you can switch things up according to the seasons. Whole grains, beans, nuts and legumes are staples and chosen according to your taste, preference and what is readily available. Healthy, low-fat protein options like fish or other seafood is encouraged a couple of times a week, along with poultry.
Fish Recommended in the Mediterranean Diet and Their Benefits
When considering the Mediterranean diet, fish plays a pivotal role in contributing to its health benefits. This diet encourages incorporating a variety of fish that are not only delicious but also packed with nutrients essential for maintaining a healthy lifestyle.
Fatty Fish for Heart Health
Fatty fish are among the stars of the Mediterranean diet. These include:
- Mackerel
- Herring
- Sardines
- Albacore Tuna
- Salmon
- Anchovies
These fish are prized for their high content of omega-3 fatty acids, beneficial unsaturated fats. Omega-3s are well-regarded for their ability to reduce inflammation, lower triglyceride levels in the blood, and improve blood clotting mechanisms. They also play a crucial role in reducing the risk of cardiovascular issues, such as stroke and heart failure.
Lean Fish and Shellfish Options
Besides fatty fish, the Mediterranean diet also embraces lean fish and shellfish. Examples include:
- Cod
- Haddock
- Hake
- Whitefish
Popular shellfish options are shrimp, crab, clams, and scallops. These options are excellent additions to meals as they offer a diverse range of nutrients without high caloric content.
Importance of Low Mercury Fish
Choosing fish low in mercury is especially important for families with young children and for individuals who are pregnant or breastfeeding. Low-mercury fish include many of the options listed above, making them safe choices for regular consumption. Mercury exposure can lead to long-term nervous system damage, so it’s critical to remain informed by checking local seafood advisories for mercury contamination levels, particularly if you consume locally caught fish.
By including these recommended types of fish in your diet, you will enjoy not only their flavorful contributions to your meals but also their vast array of health benefits.
Eggs, cheese and yogurt are also acceptable in moderation. Olive oil takes center stage as the go to oil, and you can feel free to enjoy a glass or two of red wine.
What Not to Eat
Red meat and sweets should be eaten minimally. Unhealthy foods such as those containing added sugars, refined grains, trans fats, refined oils, processes meats and highly processed foods, should all be avoided.
Moving Your Body
Americans often tend to head to the gym to pump iron or run, even during harsh weather conditions. Mediterranean residents, on the other hand, integrate a more organic and passive approach to exercise. First and foremost, they walk – a lot! They walk to the market, to work, and about town while on dates. It’s part of their lifestyle and socialization. Very often, they ride bikes, too. They may not even have a car, and if they do, often leave it parked for day-to-day outings.
Abella Health is a unique practice which provides primary care, with a specialization on cardiac and vein care. We want to help you get heart smart and healthier this summer. Always talk with your healthcare provider before adopting a new diet. Contact us today to make an appointment for a physical exam and we can also explore your questions and concerns about particular diets and if they are suitable for you. We offer personalized medicine featuring physician and nurse practitioner accessibility 24 hours a day, seven days a week. If you suffer from varicose veins or spider veins, we can help. Our professional staff provides the most comprehensive range of treatments and diagnostic testing in the area.