Mediterranean Diet for Reducing Cholesterol Level
When we think about weight loss or a good healthy diet, most people just think about some crash diet that can help them lose weight right away. In the fast-paced world we hardly think about altering our eating behaviors instead we keep thinking about ways to help us get immediate results. However, experts say that if you are concerned about not feeling satisfied after a meal, you might be not eating healthy at all.
Instead, you need to look for food that can help you eat according to your appetite without consuming too many calories. You also need to make sure that the food you consume is healthy, fresh, and organic. If you look at these characteristics, one of the best diets that you can choose is the Mediterranean diet. This diet is not only healthy, tasty, and low-calorie, but it will also help you to keep your weight under control while you work on your strength and BMI.
What Is Included In Mediation Diet And Why It Is Better?
The mediation diet is so far the most well-recognized and most loved. This is mainly because people value this diet based on the ingredients and the food items that are included. The focus however is on the freshness and all things organic so you don’t end up consuming a lot of preserved food. The Mediterranean diet is rich in virgin olive oil which means that it has a good amount of fat but good cholesterol will help you reduce the risk of heart disease and high cholesterol levels.
The Mediterranean diet is inspired by the dietary habits of the people living near the Mediterranean Sea. People living near these areas usually consume fresh food including fish, poultry, and dairy items. Moreover, people living there usually do not eat saturated fat, butter, and red meat which just helps in decreasing the blood cholesterol. Apart from this, they consume fresh fruits and vegetables along with bread, cereals, beans, nuts, seeds, and low calories fermented food with fresh wine.
With the help of this article, we will mainly look at the benefits of the Mediterranean diet and how you can use a good well-balanced Mediterranean diet to help you improve your blood cholesterol level without compromising your appetite.
Why Do You Have High Cholesterol And How To Cure It?
A high cholesterol level is a combination of bad quality diet, a passive lifestyle, and genetics. Most people who eat a high cholesterol diet have an active lifestyle so they never feel the effect on their body. On the contrary, some people who eat a very ordinary diet have faulty genes that can make them have high cholesterol levels regardless of the situation. It is very important to maintain a good and healthy lifestyle so you don’t have to face issues like high cholesterol.
This is the reason you need a good, wholesome Mediterranean diet. With the help of a healthy diet, your main focus will be on plant-based, high-protein food. This will mainly consist of lentils and whole grains rich in fiber that is very good for absorbing the cholesterol from the body. Fiber mainly helps in reducing blood cholesterol and also helps in improving heart health. It also helps with digestive health so you don’t feel hungry.
Since the Mediterranean diet consists of high fiber connections, this keeps you full throughout because fiber doesn’t get digested. Apart from this, the Mediterranean diet is also low on saturated fat, refined food, processed food, and sugars so you don’t feel the sugar crash that otherwise might affect your health.
How to Mix and Match Food for a Wholesome Meal Plan?
Although the Mediterranean diet comes with a lot of food options, most people get confused when they are asked to prepare a meal according to the Mediterranean diet. Before jumping right in you need to understand that your daily meal should consist of carbs as well as protein and fat. Apart from this, you need all the essential food items and trace elements like zinc, copper, iron, etc. to make this possible, divide your daily meal into three main portions with protein and fat being the highest and then the carbs.
- You need to have food items like oatmeal, whole wheat bread, oats, brown rice, and whole-grain items along with beans and lentils as the base.
- Then you can add some protein in the form of fish, salmon, or just chicken grilled.
- For the glaze, you can use olive oil mixed with herbs and spices of your choice. Finally, add a portion of fresh salad including all your favorite vegetables and greens. Finally, you can add some avocado dressing mixed with some spices to increase the flavor.
To sum it all up, the Mediterranean diet mainly focuses on the freshness of food and the quality rather than the quantity. Where other food items offer more calories while you feel the need to eat more, the Mediterranean diet is low in calories so you don’t have to worry about getting fat. The main fat source in Mediterranean food is olive oil which helps in offering an unsaturated oil-based fat rich in omega-three fatty acids which is very good for reducing the bad cholesterol in our body.
With the help of this diet, you will not only see improvement in your overall health, reduction in your weight, improvement in your heart health, and also improvements in your focus and energy.