Mediterranean diet is a healthy eating plan together with the Mediterranean way of cooking which was publicly introduced by an American Doctor Ancel Keys in 1945. It is a recent nutritional suggestion motivated through the traditional dietary outline of Spain, Southern Italy, Greece and some areas of Middle East. UNESCO has acknowledged Mediterranean diet on November 17, 2010 as an Intangible Cultural Heritage of Italy, Greece, Spain and Morocco becoming it the essential part of their history.

Mediterranean diet is a very good diagram for its effectiveness has studied to be successful. One of the characteristic of this diet is the olive oil which contains low in saturated fat, a dietary fiber and a very high level of monounsaturated fats, particularly oleic acid that connected to a reduction in coronary heart disease threat based on epidemiological studies. Olive oil was proven to develop cholesterol regulation and LDL cholesterol diminution and has anti-inflammatory and anti-hypertensive results. Mediterranean diet offers extensive protection against type 2 diabetes which according to the 2008 study available in the British Medical Journal. The study, involved over 13,000 graduates from University of Navarra in Spain with no diabetes history, confirmed that those persons sticking to the dietary arrangement had a lower risk of diabetes. People undertaking Mediterranean diet condensed the risk of dying from cancer and cardiovascular illness as well as the danger of developing Parkinson’s and Alzheimer’s disease. In 2011 meta-analysis published in the Journal of the American College of Cardiology stated that Mediterranean diet is related with lower blood pressure and blood sugar.

Mediterranean diet give importance to obtain bounty of exercise, consumption of primarily plant-based foods, eating fish and poultry at least twice a week. It also high lighten in restraining red meat, eating fruits, vegetables, nuts and grains, using herbs and spices as an alternative of salt to flavor foods, together with drinking red wine in control. Mediterranean diet is an effective meal when enjoyed and shared with family and friends.

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