Bad Food for the Heart: Anyone who has problems with the heart should urgently pay attention to their diet. The Mediterranean cuisine is considered particularly healthy.
In warmer climes, people usually eat lighter food than in this country. Who feels like roasting dumplings at 30 degrees in the shade? So it’s no wonder that Mediterranean cuisine in particular is considered extremely healthy. But the low-fat diet is not the only reason why heart patients and health-conscious people should learn a slice or two from the residents of the Mediterranean.
Bad Food for the Heart:
The most common cause of a heart attack is coronary heart disease. It is triggered by calcification of the arteries (technical term: arteriosclerosis). The angina pectoris (heart Enge) is caused by a blockage of the coronary arteries. Obesity, little exercise, smoking and stress are typical risk factors for this, as is an unhealthy diet with large amounts of red meat and sausage. And this is where Mediterranean cuisine comes in.
What Does the Mediterranean Cuisine Include?
The term “Mediterranean cuisine” describes the eating habits of the people of the Mediterranean region, i.e. from countries such as Italy, Greece, Spain and southern France. Of course, every country has its own specialties and culinary preferences. But they all have in common that they have little red meat and sausage and instead a lot of vegetable food on the menu.
It is true that it is not yet possible to say exactly why the Mediterranean diet is so beneficial to health. The reason, however, is in all probability the balanced mixture of carbohydrates, vitamins (including vitamin E), fiber, minerals, antioxidants and secondary plant substances .
So if you want to be inspired by Mediterranean cuisine, you should use the following foods more often:
- Vegetable oils instead of animal fat: especially the healthy olive oil with its polyunsaturated fatty acids is an important component of the Mediterranean cuisine and is used instead of butter or margarine.
- Lots of vegetables and fruits that provide us with fiber and vitamins. These include varieties such as artichokes, zucchini, aubergines, tomatoes, peppers, lettuce, cucumbers, melons and of course olives .
- Instead of salt, people prefer to make their dishes in the Mediterranean region tasty with tasty spices and herbs , including rosemary, thyme, oregano, sage and basil.
- Garlic cannot be missing in Mediterranean cuisine either. This also gives dishes a lot of flavor. Like thyme or olive oil, garlic has anti-inflammatory properties.
- Sea fish and seafood, rich in healthy omega-3 fatty acids.
- Healthy nuts and seeds (e.g. sunflower seeds)
- Legumes such as lentils, beans and chickpeas score points with a lot of filling fiber. They stimulate digestion and prevent obesity.
- In moderation: dairy products (e.g. cheese and yogurt) and pasta
- Also in moderation: red wine, which should not only relax, but also have an anti-inflammatory effect.
- Mediterranean foods alone do not make you healthy: The southerners take a lot of time when eating and rely on smaller portions. There is a reason why tapas are so popular in Spain . We should take this as an example.
What Else is the Mediterranean Diet Good for?
The Mediterranean diet is not only beneficial for a healthy heart, but can also prevent numerous other diseases:
- It promotes the “good” HDL cholesterol in the blood
- It is supposed to prevent Alzheimer’s and dementia
- According to new findings, it can lower the risk of type 2 diabetes and gestational diabetes
- A balanced, Mediterranean diet can also protect against osteoporosis
- Some studies suggest that it can be anti-inflammatory, including in conditions like rheumatism
With typical food from the Mediterranean you can kill several birds with one stone: Not only do you bring holiday feelings and southern culinary delights into your kitchen, but you also do something good for your heart and your general state of health.