Mediterranean diet list of
Give now. Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc. For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer. Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. 5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. The plan can be adjusted to individual needs and preferences. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. Request an Appointment Find a Doctor Find a Job Give Now. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea. Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many killer diseases. Eat in Moderation: Poultry, eggs, cheese and yogurt. Whole Grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain bread and pasta. This article describes the diet that was typically prescribed in the studies that showed it to be an effective way of eating. Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil. You should avoid these unhealthy foods and ingredients.
You should base your diet on these healthy, unprocessed Mediterranean foods. Added sugar: Soda, candies, ice cream, table sugar and many others. Mediterranean diet: A heart-healthy eating plan The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Trans fats: Found in margarine and various processed foods. Nuts and Seeds: Almonds, walnuts, Macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more. This content has not been translated into English. You MUST read ingredients lists if you want to avoid these unhealthy ingredients. In fact, a meta-analysis of more than 1. Refined grains: White bread, pasta made with refined wheat, etc. The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in the year 1960. Refined Oils: Soybean oil, canola oil, cottonseed oil and others. While these parts of a healthy diet are tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease. Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc. Mayo Clinic Health Letter Medical Products Population Health and Wellness Programs Health Plan Administration Medical Laboratory Services Continuing Education for Medical Professionals Giving to Mayo Clinic Give Now Your Impact Frequently Asked Questions Contact Us to Give Give to Mayo Clinic Help set a new world standard in care for people everywhere. Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death. Consider all of this as a general guideline, not something written in stone. Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
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