Aurora Medical Center Manitowoc County issued the following announcement on July 17.
We’ve heard a lot about how healthy a Mediterranean diet is and how it’s linked to a longer life — from lowering cholesterol and blood pressure to reducing risk for diabetes, cancer and even dementia.
But what really is the Mediterranean diet?
Dr. Rupika Uberoi-Nangia, an internal medicine physician at Aurora Health Center in Mequon, Wis., gives a quick breakdown of what the power-packed diet emphasizes:
Increased consumption of olive oil instead of butter
Emphasis on plant-based foods:
Legumes and nuts
Fruits and vegetables
Unrefined cereals
Moderate consumption of dairy (mostly cheese and yogurt)
Fish consumption at least twice a week
Especially fatty fish like salmon, albacore tuna, lake trout, herring and sardines
Limited consumption of non-fish meat products
Red wine in moderation (optional)
Contrary to many other popular diets, the Mediterranean diet is not about limiting fat. Instead, it focuses on good fats. Olive oil provides monounsaturated fat, which can help reduce LDL cholesterol levels. Omega-3 fatty acids found in nuts, canola oil and fatty fish are known to be heart-healthy and can help lower triglycerides and blood pressure.
The diet limits red meat, sugary items and processed foods. There’s naturally less room for these types of foods when your plate is loaded with colorful fruits and vegetables.
Dr. Uberoi-Nangia also says social interaction is a cornerstone of being healthy, and food is very much celebrated in the Mediterranean. And as with any lifestyle, being active is a must.
So, the next time you’re at the grocery store, think about spending extra time in the fresh produce aisles and grabbing some olive oil; the red wine is optional. Then celebrate!
Take another important step to better health. Take one of these quizzes to learn more about your heart health, diabetes risk or healthy weight.
Original source can be found here.
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