ENJOY A VACATION TO ADOPT THE MEDITERRANEAN DIET

Enjoy the holidays to adopt the Mediterranean diet
Anti-cholesterol par excellence, the Mediterranean diet is the best diet that is to prevent cardiovascular diseases.

But that's not all, most aspects of the Mediterranean diet also help prevent cancer and even Alzheimer's disease.

Here's a reminder of the principles of the Mediterranean diet.





The main principles of the Mediterranean diet
Highlights of the Mediterranean diet
The main principles of the Mediterranean diet
Many fruits and vegetables.
Many whole grain products.
Lots of garlic, onion, spices and herbs.
Daily consumption of legumes, nuts and seeds.
Using olive oil as fat.
Many fish (several times a week).
Some chicken and eggs (a few times a week).
Very little red meat (a few times a month).
Daily consumption of yogurt and cheese (especially sheep and goat).
Little sweet products (few times a week).
And finally, daily consumption of red wine, but moderate.
With these principles, we must add:

A wide variety of foods.
A moderate daily caloric intake (1800-2 500 calories per day).
Regular physical activity. Otherwise, active lives.
Highlights of the Mediterranean diet
1) Fat
This type of plan provides mostly monounsaturated fatty acids from olive oil and also omega-3 from fish and seeds at the expense of saturated fats (found mostly in animal products: meat butter ...). Remember that saturated fats do raise the bad cholesterol, while monounsaturated fatty acids reduce total cholesterol, bad cholesterol and increase good cholesterol. As to the omega-3, they have protective effects on the arteries.

2) minimally processed products (non-industrial)
That simple and natural products that they cook at home.

3) Fruits and vegetables
Source of antioxidants, they help prevent age-related diseases.

two tips

Be careful with daily wine it should be consumed in very small quantities. And for those who did not drink wine, it is frankly useless, even dangerous, to get started by winning a glass of wine every day.
If you do not have the habit of consuming olive oil and legumes, add these foods to your diet gradually to digest better.