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The following article was published in our article directory on February 25, 2015.
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Going Mediterranean

Article Category: Wellness, Fitness and Diet

Author Name: Nehemiah Maxwell

The distinct flavor and aroma of olive oil and the bittersweet taste of red wine are perfect complements not only to your Mediterranean dish, but also to your heart. Mediterranean diet has been found out to decrease risks of cardiovascular diseases and malignancies, as well as decrease the incidence of neurodegenerative diseases, such as dementia of Alzheimer's type. It is for this reason that the American Heart Association advocated the Mediterranean diet plan.

There are several diet plans that claim to lower the risk of heart diseases, but it is Mediterranean diet plan that was proven to have superior effects over the others in terms of lowering risk of mortality from these diseases. This is due to its high-fiber and low fat content.

A conventional Mediterranean diet plan is mostly composed of fruits, vegetables, grains and bread. Most people love to dip their breads, whether toasted or not, into olive oil. Meats and fats are included less frequently. What set Mediterranean dishes apart from different cuisines are the herbs and spices. Most Mediterranean dishes use fresh herbs and healthy fats, such as olive and canola oil. Fish, chicken and other poultry products are used in moderation.

Olive and canola oils are major ingredients in a Mediterranean diet plan because of their health benefits. Olive oil contains unsaturated fat, which is a type of fat that does not form solid precipitates and does not stick to the walls of the blood vessels. Canola oil, on the other hand, contains linoleic acid, which is an example of polyunsaturated fat that reduces the level of bad cholesterol in the body. This bad cholesterol is called low-density lipoprotein or LDL, and is associated with several cardiovascular disorders.

Wines are typically found in Mediterranean diet plans. However, one can also drink water, tea or coffee. One just has to be cautious of his or her sugar intake when drinking coffee.
- Here is a Mediterranean diet plan for a day:
- Breakfast: Wheaty Chicken Sandwich

This sandwich is easy to make. You just need a quarter pound of steamed breast fillet, wheat bread, lettuce and tomato slices. Assemble the sandwich and top with grated low-fat cheese. You can pair this with a low-fat milk or an orange juice for your drink.

Note: The breast is the healthiest part of the chicken since it contains the least amount of sodium and fats.

Lunch: Vegetable Casserole

You will need cabbage, white beans, potatoes, carrots, corn and a cup of fresh tomato sauce for this recipe. You will also need onions, garlic, salt, pepper and of course, olive oil. Start by heating a saucepan over medium heat. Pour 2 tablespoons of olive oil and saute onions and garlic until brown. Add in the white beans and pour half a glass of water. Let it boil for 20 minutes.

Add in the corn, carrots and potatoes as well as the tomato sauce. Let it boil for another 15 minutes. Once done, add in the cabbage, salt and pepper and let it simmer for 5 minutes. This is best served with toasted bread.

Dinner: Grilled Salmon

This is a 2-step recipe. All you need to do is to glaze the salmon with fresh lemon juice and some salt and grill it until golden brown!

Keywords: Healthy Eating Recipes, food to lower cholesterol, mediterranean diet plan, health & fitness

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