Risks and Benefits of Mediterranean diet

Risks and Benefits of Mediterranean diet

In general, follow the Mediterranean diet of the most recommended diet specialist systems. This applies particularly in the emphasis on fruit and vegetables, whole-grain cereals, the consumption of fish and red meat only. The Mediterranean diet is from the USDA for use by adults and children with water as a substitute for wine in the diet of children.

The main advantage for the health, that the Mediterranean offers, is the large quantity of food, from the antioxidants in the diet. Antioxidants are substances found in fruits, vegetables and other foods that protect the cells against damage by free radicals in a process of oxidative stress. Oxidative stress occurs when free radicals steal electrons from healthy tissue. Antioxidants neutralize free radicals, the oxidative stress and May reduce the signs of aging and the risk of heart disease, cancer and stroke.

There are many substances that have antioxidant properties. One of the most common in the Mediterranean diet are the polyphenols. These substances are located mainly in the seeds and skin of grapes and it is believed that part of red wine, the potential in the field of health. Polyphenols have been to limit the accumulation of lipid deposition (fat) in the blood vessels (atherosclerosis). This is a cause of heart failure and May also lead to a heart attack, stroke and peripheral arterial disease. In addition, the polyphenols are thought to protect the cells of the brain, the Alzheimer's disease. Many of the benefits from polyphenols can be achieved by drinking purple grape juice.

Omega-3 fatty acids include the organization of antioxidants. Omega-3 is the type of unsaturated fatty acids known to prevent inflammation and stress in the body associated with oxidative stress. It has been shown to the stickiness of blood platelets, increasing the possibility of blood clots. Omega-3 can also strengthen the immune system. Olive oil and certain fish such as tuna (fresh or water from the bottle), salmon, swordfish and herring are good sources of omega-3-fatty acids.

Fats and oils

In addition, olive oil may also be the body of antioxidants. Studies have shown that May contain anti-inflammatory with antioxidants, May for the prevention of cardiovascular disease and dementia. U.S. Food and Drug Administration (FDA) in 2004, that was with some olive oil for health benefits, including reducing the risk of cardiac and vascular diseases. Olive oil is also a source for vitamin A, B1, B2, C, D, E, K and iron.

Some aspects of the Mediterranean diet have also shown to decrease cholesterol in the body. Fruit and vegetables lowest LDL cholesterol, while the consumption of alcohol moderately (defined as two glasses per day) was shown to increase HDL cholesterol by 12 percent, according to the American Heart Association (AHA). It also replaces the saturated fatty acids in fats has been shown to reduce LDL (bad cholesterol) and increases the HDL (good). The saturated fatty acids to high LDL-cholesterol in the body and increases the risk for heart disease. Red meat is rich in saturated fatty acids, so that the restriction of the aid on the risk of heart problems. The effects of diet on the cholesterol level in blood May's role in the reason why this scheme has been shown to reduce the risk of cardiovascular disease, despite their high consumption of total fat.

Cholesterol

But even if it seems a number of advantages to the Mediterranean diet, with a large amount of healthy fat, the body is still more calories, which can lead to obesity (a growing problem in the Mediterranean region).

In addition, there was some discussion on the Mediterranean diet, the consumption of alcohol. Although moderate amounts of alcohol May be beneficial, excessive alcohol consumption is associated with an increased risk for the same conditions as moderate May to prevent such as heart disease and cancer. It is also important to remember that the recommendation of alcohol is for those who have already drunk alcohol. Most medical organizations recommend that people do not start drinking for health, especially because many benefits for health, in conjunction with alcohol can also be acquired through other means. Persons, the risks and benefits of alcohol, ask your doctor.

Despite these risks is demonstrated that the low intake of saturated fatty acids and rich in fruits, vegetables and fish is beneficial for health. It seems that not one of the elements of the Mediterranean diet is better for the body than the others. On the contrary, the research has shown that each of the components work together, the benefits for the health, support for your request.

Even today, the Greeks, whose eating habits are on diet, live longer than most people, even the Americans after the World Health Organization. Studies have also shown that in the years 1950 and 1960, when the food was, the Greeks were much less likely to die of a heart attack and cancer than Americans. However, there are also other factors play a role in longevity and health of people living in the Mediterranean region. The people of this region are generally physically active than in the U.S. and a relaxed lifestyle with an increase of the system for their support. These various elements were to reduce stress and reduce the risk of cardiac and vascular diseases.

Several recent studies found evidence for that of the Mediterranean diet could be good for the health of a person. The recent study has shown that this type of scheme May the risk of a progressive inflammatory lung disease (COPD) by 50 percent. Other researchers have shown that the consumption of a Mediterranean Diet May reduce the symptoms of asthma and allergies, or may increase the risk for developing Alzheimer's disease.

Risks and Benefits of Mediterranean diet