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How to Live Longer with the Mediterranean Diet: Experts Reveal 7 Important Rules
08.06.2023 11:00
The Mediterranean diet is recognized by scientists as the most correct approach to organizing nutrition, since it allows you to live a long life without chronic diseases.
However, in order for the diet change system to work correctly, you need to learn the basic rules.
What do they consist of?
We don't skimp on vegetable oil
It is worth forgetting about cheap and harmful oil, as it leads to health problems, including the formation of inflammatory processes and problems with the cardiovascular system.
The most popular type of oil in the Mediterranean diet is olive oil. It saturates the body with important substances, promotes rejuvenation and longevity.
Animal products are not so important
There is no difficulty in modifying even the classic Mediterranean diet to be completely plant-based, since animal products have little place in the diet.
With such a menu, you need to significantly limit the role of meat (no more than a few times a month) and its quantity (no more than 100 grams at a time).
Limiting meat helps to reduce cholesterol levels (prevention of heart attacks and strokes) and prevent cancer and diabetes.
The correct balance of proteins, fats and carbohydrates
There is an important balance rule in the Mediterranean diet that must not be violated if you want to live a long and healthy life.
The following proportions should be adhered to: the vast majority of the diet (60%) should be berries, vegetables, greens, fruits, cereals; the share of valuable fats is a third; and only 10% of the total volume of the plate is left for proteins.
Preserving vitamins during cooking
Incorrect heat treatment can deprive valuable products of vitamins and minerals. Therefore, study the features of products. Carrots, for example, are well absorbed only with healthy fats and with heat treatment. Spinach, on the contrary, cannot be boiled or fried: it must be consumed with vitamin C and oil.
You should avoid frying altogether. It is best to eat food raw. Gentle cooking methods are allowed - boiling, baking, steaming, stewing.
Learn from vegans
Plant-based dieters have a huge number of healthy and tasty dishes to learn how to cook, such as falafel or hummus.
Limit alcohol
The "Long-Livers Diet" almost completely excludes the consumption of alcoholic beverages. The exception is high-quality red wine, which is distinguished by its high antioxidant content.
However, experts remind that you can drink no more than one glass per day.
Giving up unhealthy sweets
Almost all store-bought (and homemade) sweets are harmful to the figure and body, so they are usually excluded from the diet with this type of nutrition.
They are perfectly replaced by fruits, berries and honey.
