7 Heart Healthy Food From The Mediterranean
Many people, all over the world, try to get healthier by changing up there diet. While there has been a lot of talk, at least in the United States, about the Keto Diet, Paleo Diet, and others. Others are turning to the way people in the Mediterranean eat. There are a lot of healthy Mediterranean foods that can be incorporated into any diet to make it healthier (and tastier!). These foods will add flavor to your meals and make your diet healthier:
- Start with olive oil. It would be impossible to have real Mediterranean cuisine without starting with olive oil. Whether you are in Italy or Israel, this is where all main dishes and appetizers start. Olive oil is packed with monounsaturated fats. Experts say that the reliance on this cooking ingredient may be one of the reasons the heart disease rate is so low in that part of the world.
- Try some rapini. That is the real name of the vegetable we call broccoli rabe. Dark green leafy vegetables, such as this one, bring a lot to the health table. Rapini is a member of the cabbage family and is packed with nutrition. It has tons of potassium, calcium, vitamin C, and fiber. It is also full of isothiocyanates, which are known to fight cancer. It also has tons of carotenoids. To make this great by pairing it up with tasty sausage or peppers.
- Stock up on garbanzo beans. These yummy beans, also called chickpeas, are used in a lot of Mediterranean dishes. When it comes to healthy Mediterranean foods, this should top the list. Many people in that area of the world eat them every day. They are full of a high-quality protein. They also are packed with iron, zinc, calcium, and folate. They also give you a good dose of healthy fiber. The fiber in garbanzo beans is both insoluble and soluble. Some medical research has shown eating these beans can be beneficial in managing diabetes, preventing heart disease and colon cancer.
- Look at couscous. Couscous is a staple in many Mediterranean diets. This is one of the most health Mediterranean foods around. The reason couscous is so good for you is that it is a whole grain. Your body digests this more slowly than more simple carbohydrates. This means your blood sugar does not have q quick jump, rather it stays stable. This is important for people with diabetes but it good for everyone. When people eat a lot of unrefined grains, they have a lower risk of diabetes, heart disease, and an array of health problems. These also contain fiber, vitamin E, antioxidant phytochemicals, and magnesium. This is a very healthy Mediterranean food.
- Grab some eggplant. Many nutritionists say that the best thing people can do to make their diets healthier is to have a colorful plate. Eggplants, another rock star in healthy Mediterranean foods, is great for this. Eggplants are featured prominently in a number of dishes from the Mediterranean meals. Eggplants have a lot of potassium, magnesium, chlorogenic acid, and fiber. The skin has a lot of chlorogenic acid, which is known to fight cancer.
- Put some shrimp on the barbie. Seriously, when you look at most Mediterranean recipes, they are not heavy on meat like many American diets and meals. Fish and shellfish are big in the areas around the Mediterranean Sea. Shrimp is a lean protein, so is sea bass, and is packed with selenium, protein, and niacin.
- Pick some tomatoes. It is hard to believe that these yummy fruits are not native to the areas around the Mediterranean Sea but it is equally as hard to imagine cuisine from the area not having them. Considered to be a superstar in the arena of healthy Mediterranean foods. Research has shown eating them can prevent cancer, protect the heart, and they have tons of vitamin C and lycopene. From yummy Mediterranean salads to pasta, there are tons of ways to get tomatoes into your diet.
Many people want to eat healthier. It is possible to do that without completely changing up the way you eat. Getting some of these healthy Mediterranean foods into your diet can do a lot to help you and your family eat better.