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Low FODMAP Diet

FODMAP means fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These terms are used to categorize those fermentable carbs that exacerbate digestive problems like stomach ache, gas and bloating because they are not properly digested by the body especially by the small intestine. In some foods FODMAP are found naturally while in others they are added as additives.

The underlying principle behind this diet plan is giving the bowels a chance to heal. This is done by consuming low FODMAP diet. Unlike other diets low-FODMAP diet is not meant for everybody. This diet is specifically made for those adults who suffer from IBS (Irritable Bowel Syndrome).  It is suggested that if you are not diagnosed with IBS then you should stay away from this diet. This is due to the fact that most FODMAPs are gut bacteria friendly and they support its growth but in people with IBS they cause bloating, gas and abdominal pain.

People having IBS should choose this diet if they show any gut symptoms and are not responding to any stress management strategies. This diet can prove to be difficult for some people so before adopting this diet do not forget to consult the dietitian for better guidance. They will make sure that you get the right amount of nutrients required by the body.

A low-FODMAP diet has three stages. In first stage, all the foods having high FODMAP are avoided. The duration of this stage is 2 to 6 weeks. As everybody is different their bodies will react differently to this diet. Some people who follow this diet may show early improvement as compared to others. The next stage is started as soon as digestive problems are alleviated. If there is no change within this time period then it may be that you are not sensitive to FODMAPS. Then you need to look for other therapies.

The next stage lasts for about 8 to 12 weeks. It involves introducing high FODMAPs again in your diet so as to identify the types of FODMAPs which you can tolerate. Further, it is determined to what extent can you tolerate certain FODMAP foods by introducing you to a specific food item for three consecutive days. Then you can gradually increase the portion so that you can see to what extent you can tolerate that food. While undertaking this stage, make sure that you are seeking the guidance of a well trained dietitian who can help you in every step. Keep on following your low FODMAP diet simultaneously while you are testing your tolerance.

It should be kept in mind that people with IBS have low tolerance to FODMAPs as compared to people who suffer from food allergies.

The third and final stage is also called modified low-FODMAP diet because here the type and amount of foods which are to be restricted or eliminated are according to your personal tolerance level. Here you will restrict the food items to which you were not tolerant in the second stage. Mark your progress throughout all the stages as it will bring balance, variety and flexibility in your diet.

Later on, with the help of these findings you can make your diet plan eliminating certain foods which don’t suit you. You can introduce food one at a time to see if you are sensitive to them or not. This process can take some time but it is worth it as it will help you identify which foods worsen your digestive symptoms.

Religiously following all the steps will help in improving your quality of life and your overall health.  It is recommended that you should avoid this diet if you are travelling or have a busy schedule because this diet requires full commitment and all the stages are very important as they will determine how successful this diet will be for you.

Foods with low FODMAP

Vegetables: Lettuces, tomatoes, potatoes, eggplant, carrot, spinach, cucumber, fennel, eggplant, broccoli, zucchini and capsicum.

Fruits: Strawberries, pineapple, papaya, bananas, grapes, oranges, lemon, blueberries and kiwi

Whole grains: Oats, brown rice, quinoa, maize, buckwheat and millet

Proteins: Chicken, tofu, fish, prawns, mutton, crab, lobster and eggs

Nuts and seeds: Pecans, chia, sesame, sunflower and pumpkin seeds, butter, peanuts and walnuts. While these nuts and seeds can be eaten in low FODMAP diet, their intake should be limited.

Oil: Olive oil and coconut oil

We never realize how the food we eat can result in various digestive problems. Eliminating a certain food from our diet can improve our health drastically .To include low FODMAP foods in your diet it becomes very important to know the difference between high and low FODMAP foods as both contain a large variety of foods. Following are the food items which are to be avoided if you are on low FODMAP diet. This knowledge comes handy when one goes for grocery shopping.

Vegetables: Garlic, onion, scallions, asparagus, beetroot, cabbage, cauliflower, broccoli, mushrooms and beans.

Fruits: Mangoes, apples, watermelon, apricot, cherry, plum, avocados, blackberry, figs, prunes, peaches and dates.

Grains and cereals: wheat, legumes, beans, lentils, barley, semolina and rye.

Meats: Avoid all meats and fish that are prepared in onion and garlic sauces.

Nuts: Cashews, almonds and pistachios.

Dairy products: Milk, cheese, ice cream, pudding, custard and yogurt.

Benefits

  • Helps in managing diarrhea and constipation
  • Improves Irritable Bowel Syndrome Symptoms
  • Helpful in relieving symptoms of eczema, rheumatoid arthritis and sclerosis
  • Alleviates digestive problems like bloating, bowel urgency, stomach pain and gas.
  • Increased quality of Life

Tips for Low FODMAP Diet

  • Make a list of low FODMAP foods and check their availability in your area
  • Get rid of high FODMAP foods so that you don’t get tempted
  • Prepare a grocery list in advance
  • This diet won’t be effective if you are under stress so try to relax
  • Make sure to cook your own food as often as possible
  • Make turmeric, pepper, chilies, fenugreek, basil, white rice vinegar, ginger, lemongrass, mustard seeds and saffron a part of your diet as they have low FODMAP

People who followed the low-FODMAP diet noticed drastic improvement in their digestive symptoms. However, one should not forget that this diet may show different results in different people. This diet consists of three stages so you may take up to six months to complete this diet program.  Follow this diet only if you are in dire need of it and if you can dedicate you time to diet. This diet can change the lives of people who have IBS.

Low carb Diet

In this fast paced life, people don’t even have time to cook a proper meal so they heavily depend on instant food and junk food. They prefer takeout food so that they can save their precious time. These unhealthy food habits have resulted in obesity among people which is the root cause of many health related problems. Many diet plans are introduced so as to help people reduce weight and lead a healthy life. Low carb diet is one such diet.

As most of you must have guessed, low carb diet means restricting the amount of carbohydrates and increasing the intake of protein and fat in your diet.

Carbohydrates are macronutrients that can be found in many foods and beverages. They are one of the sources of calories and are of two types: simple and complex. They are the main source of energy for the body. At the time of digestion, complex carbohydrates (starches) break down into simple sugar which is then absorbed into the bloodstream as blood sugar (glucose). Generally, natural complex carbohydrates take more time to digest and they don’t have much effect on blood sugar.

In low carb diet there is low consumption of sugar and starch because of which the blood sugar level is stabilized and the level of insulin drops in the body. Then the fat stored in the body is used for energy, resulting in weight loss.  As the insulin level drops the kidneys shed extra sodium and water. Therefore, it is advisable to drink more water while on this diet so as not to dehydrate yourself.

Natural carbohydrates are found in fruits, vegetables, grains, milk, seeds, nuts and legumes while refined carbohydrates are added to pasta, cake, cookies and white bread as sugar or white flour.

It is a widely believed misconception that if one reduces fat consumption in low carb diet then it will make the diet much healthier. In fact, it does just the opposite. As the intake of carbohydrates is reduced so fats should be increased so as to compensate for less carbs. If you do not consume fats in your diet then you will not get adequate nutrients and will feel hungry all the time. Just remember to stay away from trans fats and opt for healthy fats.

People follow this diet for different reasons. Many of them do it to lose weight. Others may follow it to change their way of eating. Whatever are your reasons to diet may be, remember to consult your doctor before starting this diet program especially if you have heart disease, high blood pressure, diabetes or if you are currently breastfeeding. In the beginning of this diet you may face different temporary health issues like weakness in body, cramps in your muscles, headache, constipation or diarrhea because of sudden cut in carbohydrates. But don’t worry as the body takes some time to get accustomed to new routine. Everything will be normal within a week or two.

Parents need to pay special attention and note that this diet is not meant for preteens and high school students. This is due to the fact that low-carb diets may not provide necessary nutrients that their growing bodies need.

Benefits

  • Reduces risk factors related to type 2 diabetes and metabolic syndrome.
  • Improves blood pressure and cardiovascular disease
  • Helps in losing weight
  • May alleviate your blood sugar levels
  • Lowers inflammation
  • Boosts metabolism as it is high in protein
  • Keeps the digestive problems away from you

Foods having low-carbs

Low carb diet includes protein rich foods like fish, eggs, poultry and meat and vegetables which don’t have starch content. Milk, tea and coffee (without sugar) and vegetables that grow above the ground like broccoli, bell pepper, asparagus, zucchini, cauliflower and lettuce are also part of this diet. Coconut oil and olive oil are low carb diet friendly so they can be used instead of any other oil.

Fruits like watermelon, cantaloupe, avocados, blackberries and pears are low in carbs. Therefore, they are a healthy option.

If you are following a low carb diet then avoid the intake of starchy vegetables and processed foods like rice, potatoes, beans, corn, beets, sweet potato, bread, pastry and pasta.  Also, stay away from chocolates, candies, banana, donut, sugar, sugar induced beverages and all those food items that contain saturated and trans fats. Low carb diet restricts some fruits, breads, legumes, grains and some nuts and seeds.

Oats and wheat contain high amount of carbohydrates so their consumption should be either limited or restricted.

In low-carb diet 20 to 60 grams of carbohydrates are allowed per day which provides 80 to 240 calories. There are many variations of this diet. The type and amount of carbohydrates you can take differs depending on the variety of low carb diet chosen by you and your personal preferences.  In some low-carb diets carbs are restricted during the initial period and then slowly their consumption is increased.

Healthy fats both monounsaturated and polyunsaturated and unprocessed carbs like legumes, whole grains, fruits, vegetables and low-fat dairy products are a good choice for people following low carb diet.

If you get hungry between meals and want to eat snacks then fruits like apple and strawberry, nuts, carrots and boiled eggs can be a good option for you.

Get rid of all those unhealthy foods that can tempt you. Give your chips, ice cream, juices, cereals and chocolates to your partner or friends or your next door neighbor. Just make sure that all these items are not in front of you to lure you. Keep a grocery list with you so that you don’t buy foods that are not part of low carb diet. You can also plan your meals in advance so that you don’t cheat on your meals.

Top of Form

Low carb diet can be good for weight loss but at the end of the day it depends on individual’s body. Some may take more time to lose weight than others. But one should not lose hope. Keep on motivating yourself to be the better version of yourself.

Dash Diet

Winters are that time of the year when everyone loves to indulge in hot desserts. This cold weather makes the body lethargic and you can end up putting on weight. You need to pull your socks up if you want to lose the excess weight. Various diets are in vogue to lose weight and lead a healthy life. One such diet is dash dirt.

DASH or Dietary Approaches to Stop Hypertension is a diet aimed specifically at treating high blood pressure. This diet is capable of curing high blood pressure without any medication. It is so affective that one can notice visible difference in the BP within few weeks of starting this diet, reducing various health related risks.

In this diet it is advised to limit the amount of sodium consumption in your daily meals. Try to use less salt then what you would normally use in your cooking. Another way of reducing the use of sodium is to consume low sodium food. At first you may feel that the taste is different but give some time to your palate to adjust. This can prove to be a herculean task for many but once you master the art of including low sodium in your diet then it will be very beneficial for you in the long run.

Dash diet is of two types:

  • Standard DASH diet – Consumption of up to 2,300 milligrams (mg) of sodium per day is allowed.
  • Low Sodium DASH diet – Maximum level of consumption of sodium allowed per day is 1,500 mg.

Both these diets have a common aim of lowering the amount of sodium in the body.

The main focus of this diet is to give the body proper nutrients that can reduce the risk of blood pressure. It encourages the consumption of food rich in calcium, protein, fiber, potassium and magnesium. Vegetables, wide range of fruits, controlled amount of fish, nuts, poultry, legumes, low fat dairy products and whole grains are part of dash diet.

People who are following this diet need to keep their distance from fatty meats, whole milk butter, cheese, cream and eggs, along with food items prepared from palm and coconut oil as they contain saturated fats. Fat content can be kept low in grain by not adding cheese, butter or cream to it.

Keep on experimenting with your food and try to include as much fruits and vegetables in your diet as possible. You can increase or decrease the amount of fruits or vegetables as per your nutritional requirements of the day. Vegetables can be substituted in place of meat whenever necessary. You can munch on an apple or have other fruits to satisfy your hunger pangs. Fruits can also be eaten after having a meal. Don’t peel fruits like apple and pear as they contain fiber and many healthy nutrients. If you are on medication then certain fruits may react to that medication. In such scenarios it is advisable to consult the doctor.

People who are lactose intolerant can choose lactose free products or they can opt for other substitutes. To reduce the amount of calories in your diet try to bake, grill or roast instead of frying the food. If you are using bread then look for the one that has 100% whole grain or 100% whole wheat content.

It is widely believed that nuts have fat content but many people don’t know that they actually contain healthy fat- monounsaturated fat and omega-3 fatty acids. Therefore, eating nuts in moderation is actually good for you. Healthy fats are important for body as it absorbs essential vitamins and maintain body’s immune system. But be aware of using excess fat as it can increase your risk of heart disease, obesity and diabetes.

The DASH diet tries to strike a healthy balance between body’s requirements and the food items consumed.

What to Eat?

Dash Diet consists of a healthy mix of fruits, veggies, fats and oils, grains, dairy products as well as legumes, seeds and nuts. In order to shed extra kilos proper diet needs to be followed. The following table shows the adequate amount of food intake for a person following dash diet.

Food Items

Servings

Grains (bread, rice, pasta and cereal)

6 – 8 per day

Vegetables (fiber and vitamin rich sweet potato, broccoli, carrots, tomatoes)

4 – 5 per day

Dairy (low fat or fat free cheese, yogurt, milk)

2 – 3 per day

Fruits (apple, pear, banana)

4 – 5 per day

Fats and oils

2 – 3 per day

Poultry, fish or lean meat

6 one ounce serving per day

Legumes, seeds and nuts (peanuts, almonds, beans, peas, lentils, sunflower seeds and pistachios)

4-5 per week

Advantages

  • Besides lowering blood pressure, this diet prevents diabetes and osteoporosis
  • This diet is not specifically for weight loss but still it helps in shedding extra kilos.
  • This diet is rich in antioxidants which are believed to prevent or slow down the development of several chronic health problems, such as cancer, heart disease and stroke.
  • Legumes, seeds and nuts are good source of fiber, phytochemicals and other important nutrients which can prevent cardiovascular diseases.

Foods to Avoid

  • Avoid consumption of alcohol as too much alcohol can increase BP.
  • Limit the intake of carbonated drinks, sweets and red meat.
  • Processed food has high amount of sodium content. Therefore, try to avoid it as much as you can.
  • Stay away from ready-to-eat cereals, low-fat soups and canned vegetables or look for the one with low or no salt content.
  • Avoid foods that are high in trans fat, cholesterol and saturated fat.

Methods to cut back on sodium

Low sodium foods are the basis of Dash diet. So it becomes necessary to reduce the consumption of sodium. One method is to lower the amount of sodium in your meals. Other methods include:

  • Replacing sodium-free spices with salt
  • No additional use of salt while cooking rice, hot cereal or pasta
  • Rinsing canned foods to remove some of the sodium
  • Boycotting processed foods having high sodium content

Conclusion

It is not easy to change the bad eating habits which we have acquired over the years. One cannot change one’s habits in a day. Even our body needs time to get accustomed to the changes. Try to gradually increase the intake of veggies and fruits in your diet. If you are having fruits and vegetables once or twice a day then try to increase it to three to four times a day by including it in your lunch and dinner.

Similarly, gradually increase the intake of grains and other foods. Sudden increase of fruits, vegetables and whole grains in the diet can result in bloating or diarrhea that may occur if you are not accustomed to eating a diet with lots of fiber. The amount of food intake will also depend on whether the person dieting is a man or woman, their age, and how physically active they are.

Keep one thing mind that healthy eating habits are inculcated over time. One cannot achieve a healthy body in a day. It is a work in progress. What matters is that you include healthy foods in your diet and follow the diet religiously.

Whole30 Diet

In the past decade the awareness among people about various healthy related problems has increased. It is found that major health related issues have their roots in obesity. As a result, people are investing in themselves and trying to attain a healthy body so that they can lead a healthy and disease free life. Different diets have different purpose. Whole30 diet’s purpose is to help people understand and maintain a healthy relationship with the food they eat.

Whole30 as is indicated by its name is a 30 day diet plan where focus is on clean eating and cutting down on unhealthy foods. Though this diet helps to lose weight, the main aim of whole30 diet is not to lose weight but to help you understand your body and how the food you eat affects it. Avoiding certain foods for 30 days and then gradually reinstating them in your diet will help you decide which food works best for you. Some foods which are good for one person may not be that affective for others. Once this diet is completed you can decide what to include in your meals and what to avoid.

You have to say no to grains, dairy, sugar, legumes and alcohol.

Vegetables, fruits, natural fats, seafood, meat, eggs, oils, nut and seeds and herbs and spices are part of this diet pattern. It can be utterly difficult to follow this diet as you have to part ways with some of your favourite foods.

Various vegetables like cherry tomatoes, sweet potato, baby spinach, zucchini, asparagus, yams and celery root can be used to make whole30 friendly recipes. Keep on experimenting with these vegetables. You can even add eggs, avocado, spices and fresh herb so that you can eat healthy as well as satisfy your taste buds.

Fruits, in moderation, are allowed in this diet. You can make fruit juice part of your meals. If you buy packaged one then make sure that no added sugar is there. Never forget that you are trying to limit your sugar consumption during the 30 day.

Fish, shellfish and eggs are also a good option for people following whole30 diet. You can boil, fry or scramble eggs according to your preference.

To satisfy you hunger pangs you can snack on all nuts except peanuts. Keep them handy so that you can munch on them whenever you want.

Many oils are not part of this type of diet but olive oil and coconut oil can be used for cooking purposes. Even ghee, which is a type of clarified butter, is allowed.

Good news for all the coffee lovers is that they can have coffee while bad news is that they have to drink that without milk and sugar.

Most beans are not part of this diet but there are some exceptions like sugar snap peas, and snow peas.

Varieties of vinegar like apple cider, white, balsamic, red wine and rice are allowed in Whole30 program.

Foods to Avoid

  • Sugar, natural/artificial sweeteners – Honey, date syrup and all those items that contain added sugar.
  • Beans and legumes – Chickpeas, peas, peanuts and lentils. This also includes all forms of beans whether they are fava, black, pinto, red, kidney, white or lima.
  • Consumption of alcohol – Even small amount of alcohol is prohibited.
  • Grains – Millet, rice, corn, wheat, rye, barley and oats. Other cereals like quinoa, amaranth and buckwheat.
  • Soy – Tofu, soya sauce and other soy products.
  • Dairy products –Milk, cream, ice cream, cheese and yogurt. The only exception being ghee.
  • Processed additives – MSG, carrageenan and sulfites.
  • Junk food – avoid all kind of junk food like burger, noodles, etc.

Do not Cheat

  • What makes this diet different from other diets is that it does not stress on counting and measuring the calories which you are consuming. You do need to restrict yourself to a certain number of calories. During the duration of 30 days when you are following this diet your main focus should be on sticking   to your diet without any slip up.Consistency is very important in this diet. If you want this diet to work and see accurately how your body reacts in the absence of potentially problematic foods then you have to become consistent. You have to follow the diet no matter what. If you have a slice of pizza in between or a bite of burger then you will come back to square one. In this case, you should start over again from day 1.There are no cheat meal days in this diet program so prepare yourself beforehand for it. You cannot give in to your temptations even for a single day.

    You need to give full commitment to this diet program in order to see positive results. If there is no devotion and dedication then you won’t be able to see any results. This is not a diet plan for 2-3 months. It is just 30 days. Give these 30 days to your health and enjoy the benefits for your whole life.

    It can seem to be a daunting task. Take support from your family and friends. It is seen that people are more determined when they are following this diet with someone. If two or more people are on this diet then they can encourage each other during their moment of weakness. Ask your partner or your friends for being your companion in this thirty day journey and never shy away from asking for help. If you are alone then keep on motivating yourself. Don’t let your excuses be bigger than your health goals.

Benefits

  • Do not give up to temptations. There will come a time when you will find quitting the diet much easier than following it. It is always difficult to change a habit. You just need to remind yourself that everything will be worth it. You should prepare your meal plan in advance. This will stop you from eating unhealthy food while on the diet. If followed properly, whole30 diet is very beneficial.This diet is not solely for the weight loss. You may feel the changes within your body while you are on this diet. The digestive system of your body will drastically improve. There are other benefits of this diet which are:
    • Gives glow to your skin and makes it flawless
    • Helpful in weight reduction
    • Boosts the energy level of the body
    • Improves the health conditions
    • Gives you better sleep
    • No more cravings
    • Improvement in chronic pain, anxiety and skin problems

    30 days is not a long time so have this experience. Complete the diet and then you will notice not only physical changes but changes within your body as well. Once you identify the problematic foods, which were earlier part of your diet, you can eliminate them and include those foods in your diet that are good for you.

The Mediterranean Diets

Introduction

Mediterranean diet was first defined by Ancel Keys as having low saturated fat and high vegetable oils. It is a manner of eating based on a healthy concoction of traditional flavors and cooking styles of countries like Spain, Greece and Italy that are bordering the Mediterranean Sea. This diet was prevalent during the 1960s before globalization had its effect on the lifestyle as well as the eating habits of people. But now people have again shown interest in this diet because of its many benefits.

While Mediterranean diet does not have a single definition because it consists of different things in different Mediterranean countries, it generally consists of fruits, whole grains, vegetables, seeds, nut and olive oil. Fresh, seasonal and locally grown foods are used in this diet.

This diet plan is the easiest diet plan to follow in long run because it is extremely flexible and does not burn a hole in your pocket. It gives you the option of choosing staple ingredients without depending on imported dietary products. It does not matter where you are living because the food components of the diet consist of easily available, native foods.

Its Components

This diet has numerous health benefits and that is due to the fact that it has a right combination of food where all the nutrients are balanced.

In the Mediterranean diet, there are foods which should be consumed in high, moderate and lower amount. These make the components of the diet. These components include:

  • High consumption – monounsaturated fats from virgin olive oil, traditionally cooked vegetables, nuts, fruits, legumes, whole grains and cereals.
  • Moderate consumption – fish, shellfish, alcohol and dairy products (cheese and yogurt).
  • Low consumption – saturated fat, red meat and sweets.

Usually, the meal is followed by a glass of red wine but one should drink wine in moderation. This diet plan becomes all the more affective if it is accompanied by physical activities. If the body is active then the chances of burning excess calories will increase.

This diet is rich in antioxidant compounds and bioactive elements with anti-inflammatory properties which help in meeting nutritional requirements, maintaining a healthy body weight and reducing the risk of many health related problems.

The following tips can be helpful if someone is following Mediterranean diet:

  • Choose whole grains.Switch to whole-grain bread, pasta and cereal.
  • Add fruits and vegetables in your diet.Keep a target of having 7 to 10 servings of fruit and vegetables a day. You can add apple, banana, grapes and blueberries in your diet.
  • Reduce red meat.Substitute it with fish, poultry or beans.
  • Include dairy products.Eat cheese and yogurt.
  • Utilize healthy fats.Try olive oil as an alternative to butter or other oils when cooking.
  • Consume more seafood. Make it a point to eat fish twice a week but avoid deep-frying it.
  • Add Spice to life.Herbs and spices like cilantro, pepper and cinnamon can boost the flavor of any dish.
  • Eat salads. Add tomatoes, olives, cucumber to your salad.

 

It is a delicious and healthy way of eating. Many people who adopt this style of eating say that they are not going back to their older eating habits.  The Mediterranean Diet is gaining popularity because people are becoming aware of healthy eating patterns.

What to Avoid?

People following the Mediterranean Diet need to steer clear of certain food items like white pasta, white bread, oils other than olive oil, sweets, candies, cakes, pies and pastries. Packed and processed food should also be avoided. Foods which are considered healthy like quinoa, flaxseed oil, soya, etc do not come under this diet.

Why say yes to the Mediterranean Diet?

People began to show interest in this diet in the 1960s when it was observed that there were fewer deaths related to heat diseases in the Mediterranean countries like Italy, Greece and Spain as compared to other countries of the world. On further research it was found that the Mediterranean diet is responsible for reduced risk factors of cardiovascular disease.

The diet is recognized by the World Health Organization as a healthy and sustainable dietary model.

Fruits, vegetables, herbs, whole grains, nuts and beans lay the foundation of the Mediterranean diet. Meals are planned by keeping these plant-based foods in the center. Seafood as well as moderate amounts of dairy products are also central to this diet. Contrary to popular beliefs, red meat is consumed only occasionally.

Healthy fats are an important part of the Mediterranean diet. Intake of healthy fats is higher as compared to less healthy fats like saturated and trans fats, which may led to the development of many heart diseases.

Olive oil is the main source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein cholesterol levels. Oliver oil is the perfect substitute to the oil which you were using previously.

Another significant component of the Mediterranean diet is fish. Fatty fish like mackerel, salmon herring, lake trout, sardines and albacore tuna contain high amount of omega-3 fatty acids, a type of polyunsaturated fat that may lower inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and decrease the chances of stroke and heart failure.

Other benefits of the Mediterranean Diet:

  • It can lower or even prevent the development of cardiovascular disease, depression, asthma, type 2 diabetes, colorectal cancer and breast cancer.
  • It helps in managing weight and improving health.
  • Mediterranean diet is effective in preventing and controlling diet-related non-communicable diseases (NCDs)
  • It improves the endothelial function and blood pressure.
  • It has a low environmental impact and promotes the bio-diversity which ensures a healthy future for the next generations.

Conclusion

In a nutshell, it can be said that the Mediterranean Diet encourages the use of olive oil for all types of cooking, high consumption of monounsaturated fats, vegetables, nuts, fresh fruits, legumes, whole grains and cereals. It also suggests moderate consumption of fish, shellfish, alcohol, cheese and yogurt and low or no consumption of saturated fats, red meat, milk, butter, biscuits, sweets and cakes. Substitute your usual dessert of ice-creams, sweets, pies and cakes with fresh fruits.

Apart from being a sustainable diet at an individual level, it is also sustainable for our environment. Mediterranean diet is well suited for a healthy lifestyle. It is good for the general health of the public as well as for the economy. This diet plan contributes to food security and a    healthy life for the present and future generations. This is due to the fact that this diet is mainly a plant-based diet which suggests smaller water consumption and energy footprint as well as less use of land and fewer greenhouse gas emissions in comparison to other dietary plans which are in vogue.

If you’re looking for a diet plan that keeps your heart healthy then Mediterranean diet might be the perfect option for you.

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