The health Mediterranean diet as model
Follow a balanced diet as the Mediterranean diet gives many profits for the scientifically proven health. Numerous researches have demonstrated that the Mediterranean diet can be the one key for to prevent many cardiovascular diseases, and maybe is the secrecy of the longevity of some Europeans.
Its healthy properties help to prevent and fight the high blood pressure, the cholesterol, diabetes, the obesity, cardiac problems and some mental illnesses' risk factors (senile dementias, Alzheimer, etc.).
In addition, the Mediterranean diet contributes great quantity of antioxidants that protect of the cellular aging and of the cancer. The Mediterranean diet consists of a quantitative and qualitative intake certain, based on a balanced diet and varied. The food usually prepared to the oven, to the steam or with pots and cooked mild.
In addition, if is accompanied of some healthy life habits, with regular physical exercise, avenues in the sun, naps, and the tobacco and the stress is avoided, this combination constitutes the best medicine in order to be able to enjoy a good quality of life.
Its central characteristics are a low contribution of red meat and a relatively tall consumer spending of fresh fruits and vegetables and of season, cereals and leguminous, fish and meats half notes, nuts, olive oil and, optionally, a moderate consumer spending of came in the meals. The explanation of the pyramid will help a better understanding from these traits.
Profits of the consumer spending of some foodstuffs that they are part of the Mediterranean diet
Olive oil, nuts and fish blue. Different studies demonstrate that monounsaturated fats (fatty acid that contains a double link) of the olive oil, together with polyunsaturated fats (fatty acid that it contains at least two double links) of nuts (walnuts, almonds, hazelnuts) and of the blue fish (sardines, mackerel, salmon), are good for the heart. The scientific evidence has highlighted that these unsaturated fats help to maintain a correct level of cholesterol, since they do to decrease the cholesterol LDL (acquaintance popularly as " bad ") and to increase the cholesterol HDL (known as " good ") and, as well as, help to decrease also triglyceride levels and the blood pressure.
Fresh fruits and vegetables, and of season. They contribute polyphenols (group of substances chemistries that are found in the plants, with to be able to antioxidant), vitamins and minerals, antioxidants and dietary fibre that, in addition to protect of cardiovascular diseases, have other significant profits for the health: provide the intestinal transit, maintain appropriate levels of sugar in the blood and they delay the aging.
Milk. as the milk, yoghurts and cheeses, especially low-fat varieties. The milk ones represent a protean fundamental contribution for the contribution of calcium, that it contributes to the bone health. In addition, yoghurts help to maintain the healthy intestine thanks to its milk ferments, that also contribute to increase the immunity.
Wine. A glass a day is pleasure and health. Scientist have demonstrated that a moderate consumer spending of red wine (just in adults without medical contraindication and never in children nor in pregnant women) assistance to maintain clean arteries thanks to the tannin that it contains. However, above 30 daily grams, the serious alcohol cause damages in the liver, the brain and the heart. According to nutritional recommendations of the Spanish Society of Community Nutrition (SENC), women can take a glass of came a day and men, two. These amounts can vary according to the age, the sex and the daily physical activity. The same profits of came the can find in the grapes in the grape juice.