{"id":8983,"date":"2016-03-31T07:11:18","date_gmt":"2016-03-31T12:11:18","guid":{"rendered":"https:\/\/www.senioradvisor.com\/blog\/?p=8983"},"modified":"2016-03-24T21:15:12","modified_gmt":"2016-03-25T02:15:12","slug":"why-the-mediterranean-diet-in-style","status":"publish","type":"post","link":"https:\/\/d30braiqprupoq.cloudfront.net\/blog\/2016\/03\/why-the-mediterranean-diet-in-style\/","title":{"rendered":"Why the Mediterranean Diet Is Always In Style"},"content":{"rendered":"

Why the Mediterranean Diet Is Always In Style\"Why<\/span><\/h1>\n

Diet fads come and go. But decades of research\u2014and centuries of healthy living around the Mediterranean Sea\u2014support the idea that a diet rich in fish, fresh fruit, and vegetables and light on red meat and dairy can help prevent or reduce heart disease, Alzheimer\u2019s disease, insulin resistance, and physical shrinkage of the brain. Here are some tips to help you get started on this healthy and delicious approach to eating.<\/span><\/p>\n

Plan your plate around plant foods<\/h2>\n

One reason cuisines from the Mediterranean region are healthy across the board, even though they\u2019re very diverse, is because they include lots of fresh produce, whole grains, and nuts (in moderation). Salads, cucumber and mint dressings, whole-wheat pastas and flatbreads, almonds, and fruit-based desserts form the bulk of the menu. To truly go Mediterranean, the Mayo Clinic<\/a> <\/strong><\/span>recommends<\/span> basing \u201cevery meal\u201d on plant items.<\/span><\/p>\n

Reel in some fish<\/h2>\n

Any Mediterranean meal plan includes at least 2 servings of fish every week. The American Diabetes Association<\/a> <\/strong><\/span>suggests<\/span> varieties that are rich in heart-healthy omega-3 fatty acids, such as sardines, salmon, mackerel, and herring.<\/span><\/p>\n

Less butter, more olive oil<\/h2>\n

For many people, the biggest change is cutting back or eliminating butter in favor of olive oil when cooking. This is an important step, because olive oil\u2019s monounsaturated fatty acids may improve your cholesterol levels, blood clotting factors, and blood sugar levels over time, <\/span>according<\/span> to the Mayo Clinic<\/a><\/strong>. <\/span><\/p>\n

Dairy in moderation, meat and desserts even more so<\/h2>\n

Poultry, yogurt and kefir (a liquid yogurt drink), goat cheese and eggs are the main dairy items on the Mediterranean menu, and they\u2019re used sparingly. Red meats such as lamb and beef are used even more sparingly, which reduces your intake of saturated fat. That low saturated-fat level is what makes Mediterranean eating such a helpful tool to fight heart disease, <\/span>according<\/span> to <\/span>US News & World Report<\/a><\/i><\/strong>. <\/span><\/p>\n

Drink wisely<\/h2>\n

You\u2019ve probably heard that a daily glass of red wine is part of the Mediterranean lifestyle, and in many countries in the region, that\u2019s true. But the <\/span>most popular drink<\/span>, apart from coffee and tea, is plain old water<\/a><\/strong>, according to LiveScience. It\u2019s hard to beat something that\u2019s healthy <\/span>and<\/span><\/i> free, especially because it can stave off dehydration<\/a><\/strong>, for which older adults are at higher risk.<\/span><\/p>\n

Make mealtime social<\/h2>\n

There\u2019s one feature of Mediterranean eating that has nothing to do with what\u2019s on your plate: the social aspect of mealtime. To be genuinely \u201cMediterranean,\u201d plan meals with friends and family, make time to slow down and savor your food, and reap the mental-health and stress reduction benefits that come from spending time with people you care about.<\/span><\/p>\n

Explore new recipes<\/h2>\n

The Mediterranean region gives you a delicious buffet of cuisines from southern Spain and France, Greece and Italy, Turkey, Lebanon, Israel, Egypt, Morocco, and more. Search the non-profit group Oldways\u2019 healthy-eating site for Mediterranean dishes and you\u2019ll turn up <\/span>48 pages<\/strong><\/a> of free recipes<\/strong><\/a> to explore. <\/span><\/p>\n

Maltese fish <\/span>soup<\/span>, Istanbul-style <\/span>artichokes<\/span>, Spanish <\/span>gazpacho<\/span>, and a beet-based variation on Greek <\/span>tzatziki<\/span> are among the tempting choices. Drink a glass of water, chill a bottle of red wine, try out a new dish, and invite a friend over to help you dine healthier and live better. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Why the Mediterranean Diet Is Always In Style Diet fads come and go. But decades of research\u2014and centuries of healthy living around the Mediterranean Sea\u2014support the idea that a diet rich in fish, fresh fruit, and vegetables and light on red meat and dairy can help prevent or reduce heart disease, Alzheimer\u2019s disease, insulin resistance, and physical shrinkage of the […]<\/p>\n","protected":false},"author":2198,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[200,35],"tags":[79],"class_list":{"0":"post-8983","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-families-caregivers","7":"category-senior-health-fitness","8":"tag-healthy-eating"},"acf":[],"yoast_head":"\nWhy the Mediterranean Diet Is Always In Style - SeniorAdvisor.com Blog<\/title>\n<meta name=\"description\" content=\"Decades of research support the idea that a Mediterranean diet can help prevent or reduce heart disease, Alzheimer\u2019s disease, insulin resistance, and more.\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Why the Mediterranean Diet Is Always In Style - 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