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Authentic Mediterranean Diet


By adam eric at 2011-01-18 04:06:26
Although the health and longevity of the Mediterranean people are associated with an authentic Mediterranean diet high in plant foods and low in animal products, what has really defined this traditional diet is the abundant use of olives and olive oil, the principal fat source and the culinary foundation of the Mediterranean cuisine.

For centuries, dry beans have been a major component in what is known as an Authentic Mediterranean diet for the heart. By lowering cholesterol through their soluble fiber, they have contributed to lower the incidence of heart disease in the population living in the countries along the Mediterranean Sea.

Tomatoes are crucial in the fight against heart disease because they contain lycopene. Lycopene has been identified as the responsible substance for the antioxidant effects of tomatoes in many studies; recent research suggests that consumption of tomato products prevents the oxidation of LDL cholesterol, the "bad" guy. Oxidized cholesterol is considered the primary initial step leading to the formation of plaque in the arteries and consequently to heart attacks.

Although many people all over the world are proclaiming the health benefits of following an Authentic Mediterranean Plan as a diet for the heart to prevent heart attacks, there is still some confusion about what this diet consists of. And that is in part because at times, different dietary plans are presented to us disguised as an Authentic Mediterranean Diet when the reality is that they have very little to do with it.

This group contributes very few calories and carbohydrates to our diet, about 25 calories and 5 grams of carbohydrates per portion. It includes green leafy vegetables, peppers, broccoli, and green beans. They are the best kind for diabetics. A portion is half cup of cooked vegetables or one cup raw.

In the Mediterranean, lunch is often the largest meal of the day and can take two hours to eat followed by a nice nap! Unfortunately, most of us would find it hard to take a two-hour work lunch or find a boss willing to let us curl up under our desks for a siesta. Nonetheless, there's still a lot you can do to create a quick and simple Mediterranean lunch that will carry you through the afternoon.

The researchers looked at just one indication of heart health, the heart rate variability (HRV). This is a measure of the interval between heartbeats; a reduced heart rate variability is a risk for coronary artery disease that may lead to sudden death. Put in layman's terms, what they found was the Mediterranean diet improved the nervous system's control of heart rate.

The modern Western diet is typically low in the healthy omega oils that are contained in oily fish such as sardines and anchovies that make up an important part of Italian cooking. Doctors recommend that we eat oily fish at least once a week. There are any number of appetizing Italian dishes that call for oily fish.

This is a type of dry seed that is about 4 to 10 mm long. It features a brown or green color and aromatic spice that is similar to the anise seed, especially in taste and appearance. Fennel seeds are commonly used as breath fresheners in India. Its flavoring is used in some toothpaste.

Having such a rich olive oil influence on the diet, it is no wonder that Turkish natives have a low heart attack rate and that their skin is soft and supple. The freshness of the food ensures that the body is always well nourished with vitamins. Dishes served near or on the coast line, such as Kalkan or Oludeniz are primarily based on seafood; this has been well established by scientists as the healthier choice of food.

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