Welcome to Day 5 of Well’s Mediterranean Diet Week! If you're just joining us, catch up from the beginning here.
Now, the Mediterranean diet is a bit different from your usual diets. It's more like a way of eating than a set of strict rules. The best part? You won't have to make many of those sacrifices often linked with healthy eating.
Unlike some other diets, the Mediterranean one is kind of high in fat. Health experts suggest that about 20 to 35 percent of your daily calories should come from fat. Surprisingly, in the Mediterranean diet, that number can be around 30 to 40 percent.
You might be wondering, how does that work? Well, in studies, folks who followed the Mediterranean diet actually had lower blood pressure and cholesterol levels. They were also less likely to have heart problems compared to those on a low-fat diet.
The trick lies in the kind of fats the Mediterranean diet encourages. Think heart-healthy fats from sources like olive oil, fish, whole grains, nuts, and seeds. It's a diet that's not big on saturated fats, unlike the typical American one. So, you'll find less butter, red and processed meats, and only moderate amounts of cheese, yogurt, poultry, and eggs.
Experts believe that olive oil, the go-to fat in the Mediterranean diet, is a key player in its health benefits. It's packed with heart-healthy monounsaturated fats and has antioxidants and anti-inflammatory properties. These properties can shield your cells and blood vessels from damage.
In a study from 2022 involving over 90,000 U.S. adults over 28 years, those who had at least half a tablespoon of olive oil daily were way less likely to succumb to cancer or diseases related to the heart, brain, or lungs compared to those who rarely or never had it.
Fish also takes a prime spot in the Mediterranean diet, especially fatty ones like salmon, tuna, anchovies, and sardines. These fish are loaded with omega-3 fatty acids, which do wonders for your blood cholesterol, inflammation, and blood pressure. The Mediterranean diet usually suggests having fish at least twice a week.
But it's not just olive oil and fish doing all the heavy lifting. Whole grains, nuts, seeds, and olives also bring in those healthy fats. And, even though avocados aren't native to the Mediterranean, they're rich in monounsaturated fats and often find their way into modern versions of the diet.
Stick around for some ideas on how to include these foods in your daily routine, along with a few recipes handpicked by our pals at NYT Cooking
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