Benefits of the Mediterranean Diet
It is a known fact that cardiovascular diseases and cancer are the first two causes of death in the world. It is obvious to affirm that nutrition is one of the fundamental pillars on which every prevention campaign should be supported.
It is a varied diet, without exceeding the daily needs of each individual, depending on their age, sex, size and physical activity.
The consumption of carbohydrates in the amount of up to 300-400 g / day is recommended, especially in the form of legumes, vegetables, and fruits.
It is necessary to avoid animal fat, with the exception of that which comes from marine fish and small amounts of dairy products, with preferential consumption of olive oil in a daily amount ranging from 70 to 80 grams.
Proteins are ingested at the expense of dairy, fish and low-fat meats.
Pay attention to calories in the form of alcohol, since 1 gram provides 7 kilocalories.
Fiber intake should not rise to 25-30 g / day.
Salt intake should be 3-5 g / day and cholesterol should not exceed 300 mg/day.
The culinary technique is very simple, steaming vegetables will preserve minerals and vitamins much better.
There is a direct relationship between blood cholesterol levels and the incidence of myocardial infarction and between the amount of saturated fat and cholesterol levels.
Virgin olive oil has 80% oleic acid (monounsaturated) and only 14% saturated fatty acids. It was shown that monounsaturated fatty acids increase the ratio between HDL and LDL cholesterol. It was also discovered that HDL cholesterol has a marked protective effect against the accumulation of atheroma plaques in the walls of the arteries.
Seed oils (soy, sunflower, etc.) have large amounts of polyunsaturated and few monounsaturated fatty acids and although lowering total cholesterol do not increase the proportion of HDL cholesterol versus LDL.
Olive oil is more resistant to oxidation when heated, this implies that we can fry food without fear, without the oil losing its properties.
Olive oil has digestive properties that modify gastric evacuation and is not involved, such as polyunsaturated, in the formation of gallbladder stones.
Much of these properties are lost when refined. For this reason, virgin olive oil is better.
The daily consumption of about 300 g of fish, preferably blue, with a high content of polyunsaturated fatty acids of the omega-3 series, decreases the synthesis of LDL cholesterol and circulating triglycerides, decreases platelet aggregation, has a vasodilator action and anti-inflammatory and provides adequate levels of vitamins A, E and C.
Fruits, legumes, vegetables, pasta and whole grains
These carbohydrates, pasta and whole grains, have a very low glycemic index. It is advisable that glucose is gradually released into the bloodstream to achieve adequate uptake by cells and thus avoid the formation of fat.
The most recommended foods for their low glycemic index are legumes, vegetables, Italian pasta and fruits, all of them consumed abundantly in the Mediterranean diet.