Monday, October 10, 2011
Diet For the Heart - An Authentic Mediterranean Plan to Prevent Heart Attacks
While many people around the world are proclaiming the benefits of following a Mediterranean diet plan real heart to prevent heart attacks, there is still some confusion about what this diet consists of. And partly because sometimes the different diets that are presented to us disguised as authentic Mediterranean diet when in fact they have very little to do with it.
But before reading this article I would like to answer the question: How many times a week do you eat meat and how often you eat vegetables? If the balance tips toward the flesh, is not following a true Mediterranean diet, but a diet with excess protein can not be very healthy.
10 The following items are designed to help you avoid further confusion and also give you the basics of one of the healthiest diets, the Mediterranean Diet authentic.
1. Do not miss breakfast and a snack in the afternoon.
The research conducted worldwide have shown that skipping meals, both the results of morning and afternoon in our body becomes slower, trying to compensate for meals are not received.
Second, it is possible to eat healthy snacks and balanced.
If you choose snacks that come in bags, be very careful with the quality and portions. If you feel that you cling to them, selecting a handful of nuts, a boiled potato with herbs, vegetable sticks with yoghurt ....
3. Do not eat too much meat.
Studies conducted by many organizations worldwide have shown that meat consumption in Western societies surpasses all other food. The result is that we often consume an excess of proteins that are perhaps not so healthy.
4. Eat fish almost daily.
Fish is rich in proteins, vitamins and minerals such as iron, phosphorus, iodine, necessary for the proper functioning of our entire body. Fish also contains omega-3 fats, the right kind of fat, heart and brain. Introduce at least two times per week of fatty fish like salmon, tuna, sardines or mackerel. Prepare the fish grilled or baked, never fried.
5th Beans three or four times a week.
The idea that legumes can make us gain weight have been circulating for years. It is not true. Of course, if you prepare the vegetables with fatty meats such as sausages, its calories go up. But to give you an idea, a spoonful of cooked lentils, about 20 grams, has only 39 calories.
6. The jewel of the Mediterranean: olive oil.
Avoid saturated fats and trans fats. Use olive oil as the main source of fat, both for cooking and salad dressing. Olive oil does not stick to the arteries and have lots of antioxidants, including vitamin E, necessary for the health of our cells. Use virgin olive oil, not refined varieties. Try not to eat more than 3 tablespoons a day, because, after all, olive oil is a fat and fat all help with 9 calories per gram.
7. First to include something for every meal.
Follow the recommendation to eat fruits and vegetables every day. We know that, among other things, at least 5 pieces a day is a way to eat antioxidants, which help the body to stay young, fewer cardiac symptoms and exceptional protection against the disease.
8. Herbs for flavoring.
Good use of Mediterranean culinary herbs: rosemary, basil, bay leaf, thyme, saffron, oregano, cilantro or meals. You can replace salt for flavor, helping with many vitamins and minerals essential for good health.
9. Nuts to promote nutritional qualities.
A study by the United PREDIMED that people who include nuts in the Mediterranean diet gain less weight than people who do not integrate them into your diet and have fewer cardiovascular problems. Just the opposite of what most people think.
10th cereals and potatoes.
Cereals such as wheat, rye, oats, rice and potatoes are important pillars of the Mediterranean diet, and we have to eat every day. Try to include them as side dishes with other foods that are high in calories. Buy whole grains, because their fiber is not only cleans your intestines, but the proportion of soluble fiber helps lower your cholesterol.
Authentic Mediterranean diet has proven to be a scientific study of the heart health benefits such as help to prevent heart attacks. This diet is a synergy of health principles, and even if every part of this diet to help with their own set of advantages, is a combination of all of this diet makes them so strong. If you follow the 10 points awarded to you in this article, you can be sure to do the following authentic Mediterranean diet.