The Mediterranean diet and its impact on heart health
Main benefits of the Mediterranean diet
This diet has been associated with important benefits, particularly in heart care and chronic disease prevention. By prioritizing fresh and natural foods, rich in essential nutrients, it contributes comprehensively to the maintenance of health.
Some of its most relevant benefits are:
- Reduction of inflammation: thanks to its high content of antioxidants that protect the body from oxidative damage.
- Weight control: Promotes a balanced diet that generates satiety and helps maintain a healthy weight.
- Protection against type 2 diabetes: Regulates glucose levels and prevents insulin resistance.
- Improves lipid profile: Increases "good" cholesterol (HDL) and reduces "bad" cholesterol (LDL), protecting the arteries.
- Cardiovascular benefits: Reduces the risk of heart attacks and strokes by improving arterial health.
- Longevity and well-being: Contributes to a higher quality of life and reduced risk of chronic diseases in old age.
Characteristics of the Mediterranean diet
The Mediterranean diet is based on a selection of fresh and natural foods, with a focus on variety and balance. Fruits, vegetables, legumes and whole grains are highlighted, while olive oil, as the main source of fat, plays a crucial role. This diet limits the consumption of red meat and processed foods, favoring fish and chicken. Moderation in portions and the inclusion of foods rich in fiber are essential to maintain a healthy state.
Key foods in the Mediterranean diet:
- Extra virgin olive oil: Fundamental in the diet, it provides healthy fatty acids and antioxidants that promote cardiovascular health.
- Fish and seafood: Essential for their omega-3 content, they help to keep the heart in optimal conditions.
- Fruits and vegetables: Rich in vitamins, minerals and antioxidants, they fight inflammation and promote general well-being.
- Whole grains: Contribute dietary fiber that improves digestion and regulates blood sugar levels.
- Nuts and seeds: Offer a combination of healthy fats, protein and fiber that support cardiovascular health.
- Legumes: Excellent sources of vegetable protein and fiber, useful for controlling cholesterol and blood glucose.
