![]() ![]() The diet encourages healthy fats, such as olive oil, which is rich in monounsaturated fat and associated with lowering bad cholesterol (LDL), while limiting saturated fats, such as butter and margarine, which can raise LDL. The Mediterranean diet may help to reduce bad (LDL) cholesterol, which is associated with an increased risk of a stroke. Additionally, low-sodium diets, such as the Mediterranean diet, can help to prevent and/or control high blood pressure. ![]() According to the American Heart Association, consuming fish at least twice a week can decrease the risk of heart disease and stroke. You'll also cut down on red meat, which is higher in saturated fat. This eating plan includes plenty of delicious fatty fish, which is rich with heart-healthy omega-3 fatty acids. Some of the science-backed health benefits of the Mediterranean lifestyle include: A more recent study also found that elderly people may vastly improve brain function and their own longevity by adopting the Mediterranean diet. In 2013, a team of researchers at the University of Barcelona who studied more than 7,000 participants documented drastic improvements in their heart health. One of the key benefits of the Mediterranean diet is that it is anti-inflammatory and can help maintain healthy cholesterol and blood pressure levels, as well as support good gut bacteria. In addition to encouraging healthy eating, the Mediterranean diet also emphasizes incorporating daily physical activity into your routine. This balanced and sustainable way of eating does not require you to meticulously track carbs or completely eliminate any of your favorite foods or beverages (moderate amounts of red wine included!). While there are certainly guidelines, there are no real rules or restrictions instead the emphasis is on enjoying healthy fats and plant-based recipes with a moderate amount of dairy and minimal amounts of red meat, processed foods and added sugar. Not as much a "diet" as a way of life (there is no calorie-counting, hallelujah!), the Mediterranean diet originated from the lifestyle of the people who live in countries surrounding the Mediterranean Sea, including Greece, Italy, Spain and France. News & World Report and our own Good Housekeeping Institute Nutrition Lab dietitians. In fact, year after year, it is named the top diet by leading weight-loss analysts at U.S. It may also help in the prevention of type 2 diabetes. Years of research show that consuming a Mediterranean-style diet filled with fresh fruits, vegetables, nuts, whole grains, seafood and heart-healthy fats can help to reduce the risk of strokes and total cardiovascular disease, including heart disease. No part of this file may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of Annie Plans Printables.Sitting at a taverna enjoying a glass of wine, a delicious Greek salad full of the freshest veggies and a delectable piece of grilled fish as you stare into the Aegean Sea sounds totally dreamy-but even if you can't spring for airfare to Santorini right now, you can enjoy the health benefits of the Mediterranean-style diet, which is as good for your heart and brain as it is for your taste buds. Item listed is a digital file for PRINT only.Īnnie Plans Printables are for personal use only.Īnnie Plans Printables are not for commercial use.Īnnie Plans Printables prohibits transfer to third party.Ĭopyright © 2021 by Annie Plans PrintablesĪll rights reserved. * File includes cut lines to assist in trimming down inserts to appropriate size.ĭigital files are non refundable nor exchangeable. For more assistance, please feel free to contact me! Fold pages with odd pages as the outside cover. Print all odd pages first, flip and print even pages behind odd pages. The pages are formatted to print double sided/duplex printing. Make sure to NOT fit to page when printing or the size will not be correct. * Printing: Use "actual size" setting on your printer and make sure to download file to your computer. (You can download Acrobat Reader FREE from ) SIZING WILL VARY DEPENDING ON SIZE PURCHASED. * Week on one page meal planner with grocery list section Single Page Weekly Meal Planner Printable Insert
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