The Mediterranean is home to sun, sea and fantastic food that has travelled across the globe. These dishes are thought to hold many health benefits, keeping those who follow the diet in fine fettle for life.
But what is it that makes the Mediterranean diet so healthy?
What is a Mediterranean diet?
The “Mediterranean” is considered the area that includes the Mediterranean Sea and the seven states that it serves. Those countries are France, Portugal, Italy, Spain, Greece, Malta, Cyprus.
A typical Mediterranean diet includes a moderate amount of fish and white meat, and lots of vegetables, fruits, beans, wholegrain bread, pasta and brown rice.
These foods combined is why the Mediterranean diet is so healthy. They include a range of so-called “healthy fats”. Olive oil is commonly associated with the Mediterranean diet. It has a good amount of monounsaturated fat, but the diet also contains polyunsaturated fats that are found in nuts, seeds and oily fish. This range of good fats helps the Mediterranean diet to keep subscribers healthy and well-fed!
What are the health benefits of a Mediterranean diet?
Much research has been conducted into the health benefits of the Mediterranean diet and has found a range of health benefits compared to those people following other diets.
The Mediterranean diet has shown it may reduce our risk of developing type 2 diabetes, high blood pressure and high cholesterol. All these conditions are risk factors for heart disease and strokes, giving the diet a reputation as a heart-healthy diet.
The Mediterranean diet can also help reduce the risk of developing Alzheimer’s and Parkinson’s disease. The high levels of antioxidants in the Mediterranean diet can prevent cells from undergoing a damaging process called oxidative stress, which research has suggested can cut your chances of developing Parkinson’s by up to half!
This diet will keep you young!
If you’re an older adult, the nutrients gained through a Mediterranean diet may reduce your risk of developing muscle weakness by around 70 percent. That’ll help keep you bounding around much longer than if you subscribed to a more modern, processed diet.
Research has also found that followers of the Mediterranean diet are more likely to live a longer, healthier life as well as not becoming overweight. Becoming overweight can grossly affect your health as you are then more likely to suffer from life-limiting conditions.
Why is the Mediterranean Diet So Healthy?
It seems it is the overall diet approach and the combination of foods in the Mediterranean diet, rather than the introduction of individual, trendy ‘superfoods’ that make this such a great, healthy way to eat.
If you are eating an unhealthy diet full of processed foods, stuffed with sugar and all sorts, adding one element such as olive oil is unlikely to have noticeable health benefits. However, if you change your whole diet where you eat a little less red meat and more fish, opt for healthy fats and eat more fruit and vegetables, then you’re bound to see the difference in your health and general well-being. If you couple this change of diet with an increase in physical activity then research suggests that you will live a longer, healthier life.
How to Make the Change to the Mediterranean Diet
Here are some suggestions on how to get you started:
- Eat lots of vegetables.
Try a simple plate of sliced tomatoes drizzled with olive oil and crumbled feta cheese. Why not replace that pepperoni pizza topping with peppers and mushrooms? A great way to get more vegetables into your diet.
Always eat breakfast.
Start your day the right way with some fruit, whole grains, and other fibre-rich foods. This will help keep you fuller for longer.
Eat fish twice a week.
Fish such as tuna, salmon, herring, and sardines are rich in omega-3 fatty acids, which have proven benefits for brain and heart health.
Go veggie once a week
Pick a day where you build meals around beans, whole grains, and vegetables rather than meat. Many people have jumped on the “Meatless Mondays” trend and it’s a great way to experiment with all sorts of healthy food.
Ditch the dairy
Milk and other dairy products are the top sources of saturated fat in our modern Western diet. Dairy products contribute to the overall saturated fat, calorie, and cholesterol intake. This contribution has been shown to increase our risk of obesity, heart disease, and type 2 diabetes. Dairy products have also been linked to prostate cancer in men and ovarian cancer in women. Limit your intake and you’ll feel the benefits!
Order Mediterranean takeaway from getzz
Looking for Mediterranean food in Inverness? Looking for great local Italian food near me or a Spanish restaurant in Inverness? Look no further than the getzz app – the local Inverness takeaway app that finds the ‘best Italian takeaway near me’ and Spanish food in Inverness in a flash!
On getzz, they only have the best local food delivered to your door or prepared fresh for collection from great local places like:
Little Italy Family Restaurant – Inverness’s favourite little Italian restaurant is now on getzz. Get your favourite Italian dishes made from fresh local ingredients and produce direct from Italy herself!
La Tortilla Asesina – Tapas in Inverness was put on the map when La Tortilla came to town! They do some great deals on their perfecto paella and their sangria is unmatched in Inverness. A great choice of takeaway if you’re looking for healthy, hearty Mediterranean food. Check out their great regular deals on getzz like Sangria Sunday – half-price paella when you order their delicious Sangria!
There are loads to choose from on getzz. If you’re looking for ‘takeaway near me’, download the app now and see what’s cooking!
Don’t Just Eat, Inverness – getzz local!