The Mediterranean diet isn’t like other diets. To begin with, it’s more of a style of eating than a strict regimen. And adopting it doesn’t involve many of the sacrifices people associate with healthy eating. Compared with other wholesome diets, for example, the Mediterranean diet is relatively high in fat. It is recommended that 20 to 35 percent of your daily calories come from fat — while that number can be around 30 to 40 percent in the Mediterranean diet.
Yet in clinical trials, people who followed the Mediterranean diet had lower blood pressure and cholesterol levels and were less likely to develop cardiovascular disease than those who followed a low-fat diet. That’s probably because the Mediterranean diet emphasizes heart-healthy fats from sources like olive oil, fish, whole grains, and nuts and seeds. It includes less saturated fat than the typical diet because it discourages butter, red, and processed meats and includes only moderate amounts of cheese, yogurt, poultry, and eggs.
Researchers believe that olive oil, the preferred fat source in the Mediterranean diet, may be one of the main contributors to its health benefits. It’s rich in heart-healthy monounsaturated fats and has antioxidant and anti-inflammatory properties that can prevent damage to your cells and blood vessels. Fish also features prominently in the Mediterranean diet, especially fatty varieties like salmon, tuna, anchovies, and sardines. These are excellent sources of omega-3 fatty acids, which can improve blood cholesterol levels and reduce inflammation and blood pressure. Most Mediterranean diet guidelines recommend at least two servings of fish per week. But let’s not give olive oil and fish all of the credit. Whole grains, nuts, seeds, and olives also contribute to the diet’s healthy fats. And though they’re not native to the Mediterranean region, avocados are rich in monounsaturated fats and are often included in modern versions of the diet.
What to keep on hand
Earlier this week, we stocked up on whole grains, nuts, and seeds. Here are a few more items to infuse healthy fats into your meals:
Extra-virgin olive oil
Avocados
Canned (or tinned) fish like tuna, salmon, anchovies and sardines
Fresh or frozen fish like salmon, tuna, mackerel and cod
Adapted from: NY Times
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