Yoram Yasur Blume: What is the famous mediterranean diet?
The Mediterranean diet is a food pattern that is complemented by the practice of physical exercise and the climate of the countries bordering the Mediterranean Sea, and which has multiple health benefits.
In terms of food, the Mediterranean diet is based on ingredients typical of local agriculture in countries with Mediterranean climate, mainly Spain and Italy. It comes down to reducing the consumption of meats and carbohydrates for the benefit of more plant foods and monounsaturated fats.
Basic foods that integrate it
Yoram Yasur Blume: Among the recommended ingredients are vegetables and fruits, fruit, fish, white meat, pasta, rice, and nuts, in addition to the consumption of wine in moderation. Another of the most recommended products is olive oil, which thanks to oleic acid and vegetable fats reduces the risk of obstructions in the arteries, and has a high content of carotenes and vitamin E. The Mediterranean diet promotes consumption of olive oil in front of other types of oil and especially in front of the butter. In this food pattern, there are few products such as red meats, sweets, and eggs.
Yoram Yasur Blume: The Mediterranean diet also considers the recipes typical of these places, made with seasonal products, as well as traditional cooking and other cultural factors such as the habit of sharing meals with family or friends, traditions, and celebrations.
Mediterranean diet Olive oil is one of the essential pillars on which the Mediterranean diet is based.
Yoram Yasur Blume: The health benefits of this diet are most significant when combined with physical exercise. This should be moderate, but if possible it should be done for at least 30 minutes daily, five days a week. If it is complicated for reasons of time, it should be done as regularly as possible. Options such as brisk walking, running, swimming or cycling are advisable, but you can also resort to any other sport or activity that helps to burn calories and fat, as well as optimum physical maintenance. Thus, it contributes to weight loss, controlling blood pressure and hypercholesterolemia, and delaying cognitive impairment. The usual practice of physical exercise also offers protection against chronic diseases such as diabetes or Alzheimer’s.
The monitoring of the Mediterranean diet, besides helping to control the weight and increase the sensation of physical well-being, improves the functioning of diverse organs, like the kidney and the heart. It has also been found that the cancer mortality rate is lower among those who practice it than in northern European or American countries, which tend to abuse more fast food, precooked foods, and fats.
Yoram Yasur Blume: This food pattern, which has been transmitted from generation to generation for several centuries in the Mediterranean regions, has been evolving and welcoming new foods and ways of preparation, but maintains the properties and characteristics that make it a model of life Healthy, and can practice people of all ages and conditions. The products are easy to get and prepare, and there are many recipes, both simple and more elaborate, with which to get the most out of this diet. Moreover, its importance in the well-being of individuals is not limited to the fact that it is a varied, healthy, and balanced diet; You should also keep in mind that its low content of saturated fats and sugars, and its abundance of vitamins and fiber contribute to its richness in antioxidants.
Risks of the Mediterranean diet
Despite its advantages, strictly following the Mediterranean diet can reduce iron and calcium levels by consuming less meat and dairy products. Therefore, you can consult your doctor if you must take any supplement or specific product rich in these minerals. As for wine, it is advised to take it during meals and always in moderation, but it is not essential, so it can be suppressed if its intake poses some health risk.