What makes the Mediterranean diet so healthy?

The Mediterranean regime has long been considered one of the healthiest food options for a long life.

But why is it the case? Researchers say that the answer lies both in the nutritional value of meals and in their anti-inflammatory ingredients, such as dark leafy vegetables and olive oil.

“The Mediterranean diet is probably a tool to keep your underlying systems in harmony with each other, and this can make you less vulnerable”, ” Dr Annie MooreA specialist in internal medicine at the Colorado University School of Medicine, said in a statement.

Eating anti -inflammatory foods – including nuts, tomatoes and salmon – is important for help reduce inflammation. Inflammation, which is the natural response of our immune system to invaders, can be harmful when it persists.

Chronic inflammation has been linked to heart disease, respiratory disease, autoimmune diseases, arthritis, dementia, cancer and other conditions, according to the Cleveland clinic. Other foods have been linked to chronic inflammation, including those which have a high content of fat and sugar.

“Many experimental studies have shown that food or drinks components can have anti-inflammatory effects,” said Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health, said.

So, the next time you prepare a meal, what do you choose to stay in accordance with the Mediterranean diet?

If you choose a protein, make it a ladle. The fatty fish, including salmon, mackerel and sardines, are rich in omega-3 fats, which have proven to present anti-inflammatory properties. Maybe also reach fish oil, but know that there is no convincing evidence to recommend them, according to Harvard women’s health woard.

“Fish oil contains omega-3 fatty acids, which are part of a healthy diet which is associated with lower inflammation levels. Harvard Health said.

Experts say to cook this fish in extra virgin olive oil, which contains antioxidants that fight against inflammation. One is known as the oléocanthal, which “has been shown that it operates as ibuprofen”, according to Harvard Health. Olive oil can help fight arthritis symptoms throughout the body, according to the Arthritis Foundation.

“Antioxidants are almost like a shield around your cells, such as coverage around them to protect them from oxidative damage,” said the dietitian recorded Julia Zumbano Cleveland clinic.

But, it is not only olive oil which is a great source of antioxidants. As on the side, Reach for the Greens and the Beans, David Dunaif, an internist in New York, said The Washington Post.

“Dark and leafy green vegetables can reduce inflammation by increasing antioxidant levels,” he said.

There are many versions of a Mediterranean diet. The regime of mindor “Mediterranean intervention for the neurodegenerative rhythm”, targets the health of the aging brain with its selection. While the diet of the dashboard, or “food approaches to stop hypertension”, focuses on the fight against high blood pressure.

Make sure you avoid ultra-for-fueled foodIncluding soda, smoked meat, fries, white bread and others that are rich in saturated fats, sodium and sugar. Recent research has linked to eating ultra -approval foods An increased risk of lung cancer.

Instead, Take a whole wheat rollPut nuts and tomatoes in a salad, and eat blueberries and other fruits For – or, at least, with – your dessert. The cherries are in season!

“Sometimes it is easier to add healthy foods than to remove other foods,” said Moore.