Mediterranean diet for heart and bone health: food to eat and how to start

The US News and World report has appointed the Mediterranean diet the best diet for the eighth consecutive year. Many experts also consider it one of the best weight loss diets. In addition, the American Heart Association and the American Stroke Association declared in a directive in 2024 for the primary prevention of the stroke that the regime turned out to reduce the risk of stroke. More specifically, it is advisable that adults without anterior cardiovascular disease and people at high or intermediate risks follow the Mediterranean diet.

The advantages may not stop there. A recent study published in Jama Network Open Journal analyzed the results of the suite of the Mediterranean diet and the exercise regularly in a group of overweight adults aged 55 to 75. Participants who walked for 45 minutes for six days a week, finished strength and flexibility exercises three times a week, did 30 to 40 minutes of resistance training two days a week And Following the Mediterranean regime had stronger and healthier bone densities at the end of the long -term study.

The Mediterranean diet is an unrevitated diet rich in nutrients that works for many people, and this could be a great way for you to refresh your diet this spring. If you are interested, here is everything you need to start the Mediterranean diet. But before you start any new type of diet, be sure to speak first with your doctor.

What is the Mediterranean regime? A breakdown

The Mediterranean regime is inspired by traditional regimes of people who live along the Mediterranean coast. Although the diet of each country can vary, the Mediterranean diet consists mainly of plants based on plants, seafood, lean poultry, whole grains, nuts, beans, olive oil, herbs and spices. The key is to eat as many fresh foods as possible because highly processed foods are limited in the diet.

According to Amelia Ti, dietary educator and diabetes registered in New York, which is also part of the CNET medical examination committee, it is the ideal break for the Mediterranean regime:

Green Mediterranean Diet

A recent popular variation in the Mediterranean regime is the green Mediterranean green diet. Instead of having occasional red meats and transformed with the regular diet occasionally, the green version eliminates meat and focuses on plant -based foods.

There are defined quantities of calories and protein to strike each day, in addition to three recommendations. Every day, an individual must obtain 100 grams of duck player (an aquatic plant, generally generated), 3 to 4 cups of green tea And 1 nuts. A 2021 study revealed that the variation of the green Mediterranean diet can be healthier for the heart than the original diet. It can even be more effective in preventing and managing chronic diseases. A 2022 study revealed that the diet can help age health health.

Find out more: The Atlantic diet: why eat local and whole foods can improve your health

Advantages of the Mediterranean regime

The Mediterranean diet has many health benefits and is ideal for kosher, vegetarian or budget.

Heart health

The best known advantage of this diet is its potential to stimulate heart health. A 2019 study concluded that the Mediterranean diet could reduce your risk of stroke and heart disease. In addition, due to the lower saturated fat content in the diet, a 2021 study revealed that it can slow the process of strengthening the plate in the arteries.

Brain health

The Mediterranean diet can promote brain health as we get older. A 2021 study on Alzheimer’s disease has revealed that a Mediterranean diet can reduce the risk of dementia and other risk factors for Alzheimer’s disease. It can also improve memory and cognitive function.

Possible weight loss

This diet can help you lose weight and maintain long -term weight loss. A 2020 study revealed that participants who lost at least 10% of their body weight on the Mediterranean diet were twice as likely to maintain weight.

Note that any diet is not complete without additional exercise. If you are serious about weight loss, add a daily exercise to your routine in addition to a new diet. Make sure you consult your doctor to find the right diet and the right exercise plan for you.

Find out more: Does your blood group affect your heart health? Yes, but here is the full story

How does the Mediterranean diet work?

The Mediterranean diet is one of the easiest to follow, and the counting of calories is not necessary. Although there are no strict rules, there are some recommendations. These include eating fish or seafood at least twice a week,, Drink a lot of water,, Eat a wide range of food And Filling your plate with fruits, vegetables, whole grains, beans, nuts and olive oil, daily. In addition to these recommendations, your meals and snacks are yours. Here is what you are encouraged to eat.

Food to eat on the Mediterranean diet

In the Mediterranean diet, try to eat plants based on plants and whole. These may include:

• Fish (salmon, tuna, herring, etc.)
• Sea fruit
• Poultry, in moderation
• Vegetables
• Fruits
• Dairy products
• Eggs, in moderation
• Olive oil
• Chickpeas
• Lenses
• Quinoa
• Pasta
• Yogurt, in moderation
• Mad
• 100% whole wheat bread
• Herbs
• Spices
• A glass of red wine with meals (no more than a glass for women, two glasses for men)
• A little dark chocolate

Foods to limit the Mediterranean diet

Although no food is “prohibited”, try rarely to eat the following:

• Red meat
• Sugary foods and drinks
• Processed foods
• Butter

Meal ideas

Fill your grocery list with these meal ideas for the week.

Breakfast

• Greek yogurt with fresh fruit and a cup of tea
• Total toast with natural peanut butter and a cup of coffee (additional cream and sugar in moderation)

Lunch

• Orzo chicken soup with vegetables
• Greek salad with olives, avocado and feta cheese

Dinner

• Salmon cooked in olive oil, brown rice and roasted vegetables
• Tuna on quinoa and arugula with olive oil vinaigrette

Snacks

• Walnuts and seeds matching natural cheese
• Pita bread and vegetables with houmous

Is the Mediterranean regime right?

Although named the best diet of 2024, the Mediterranean regime is not for everyone. Talk to your doctor before making major food changes. If you plan to try this diet for yourself, here are some points to remember.

You should try the Mediterranean diet if::

• You are doing well with non -restrictive diets
• You already eat a lot of seafood, plant foods and whole grains
• You are looking for a low budgetary regime in unhealthy fats and rich in healthy fats

Try another diet or look for a dietitian if::

• You need more structure or need certain foods to be completely prohibited
• You have significant food restrictions or allergies
• You need a tailor -made diet, weight loss and exercise plans

FAQ of the Mediterranean regime