It’s day 5 of Wells Mediterranean Diet Week.starting from Starting from here.
The Mediterranean diet is different from other diets. To begin with, this is more of a style of eating than a strict regimen. And adopting it doesn’t come with many of the sacrifices people associate with healthy eating.
For example, compared to other healthy diets, the Mediterranean diet is relatively high in fat. Federal health officials recommend getting 20 to 35 percent of your daily calories from fat, but that number can be approximate. 30-40% In the Mediterranean diet.
However, in clinical trials, people who followed a Mediterranean diet had lower blood pressure and cholesterol levels and were less likely to develop cardiovascular disease than those who followed a low-fat diet.
That’s probably because the Mediterranean diet emphasizes heart-healthy fats like olive oil, fish, whole grains, and nuts and seeds. It’s also lower in saturated fat than the typical American diet, with less butter, red and processed meat, and moderate amounts of cheese, yogurt, chicken, and eggs.
Researchers believe that olive oil, the Mediterranean diet’s preferred source of fat, may be primarily responsible for the Mediterranean diet’s health benefits. It is rich in heart-healthy monounsaturated fats and has antioxidant and anti-inflammatory properties that protect against cell and blood vessel damage.
in 2022 survey For example, a 28-year study of more than 90,000 U.S. adults found that those who consumed at least half a tablespoon of olive oil daily were more likely to have cancer, cardiovascular disease, and neurodegeneration than those who consumed little or no olive oil. They were significantly less likely to die from the disease, respiratory disease.
Fish is also commonly used in Mediterranean cuisine, especially fatty fish such as salmon, tuna, anchovies, and sardines. They are a good source of omega-3 fatty acids, which can improve blood cholesterol levels and lower inflammation and blood pressure. Most Mediterranean diet guidelines recommend consuming at least two servings of fish per week.
But don’t give all the credit to olive oil and fish. Whole grains, nuts, seeds, and olives also contribute healthy fats to your diet. And although avocados are not native to the Mediterranean region, they are rich in monounsaturated fats and are often included in modern diets. Below you will find ideas and some ideas for incorporating these foods into your daily life. recipe our colleagues NYT Cooking selected.
Things to keep on hand
I stocked up on whole grains, nuts, and seeds earlier this week. Here are some more items to incorporate healthy fats into your diet.
Extra virgin olive oil (our colleagues at Wirecutter share this guide to their favorite grocery store brands)
avocado
Canned (or canned) fish such as tuna, salmon, anchovies, and sardines
Fresh or frozen fish such as salmon, tuna, mackerel, and cod
How to cook with healthy fats
For our Everyday Mediterranean Diet series, we and our colleagues at NYT Cooking have selected a few recipes that incorporate the ingredients we’re focusing on. This is not intended to be his daily meal plan, but rather an inspiration on how he can incorporate more of these healthy foods into his week.
For breakfast, put avocado on whole grain toast and drizzle olive oil on top.in This recipe by Julia Moskin and Giles Russellfresh herbs, pickled red onions, and optional garnishes like pumpkin and sesame seeds take your avocado toast to the next level.
Craig Claiborne’s classic tuna salad sandwich is a quick and budget-friendly lunch option, but if you’re looking for something more “bang and kick,” try Ali Slagle’s. sardine salad Try it on a whole-grain bagel, on top of vegetables, or sandwiched between two slices of whole-grain toast. Anchovies can also be a flavorful addition to salad dressings, like David Tanis’ vibrant dressing. Radicchio and anchovy salad.
Try Alison Roman’s for dinner Slow-roasted citrus salmon with herb salad (Ready in 35 minutes) or Mark Bittman’s Grilled tuna with herbs and olives (Ready within 20 years). Don’t forget canned or bottled fish.Sora El Wairis Sardine pasta puttanesca I make good use of canned anchovies and sardines.
I’ve long been a purist about baking with butter, but I’ve been experimenting with using olive oil in desserts, like in Samantha Seneviratne’s Elegant Lemon Scent. olive oil cake. Beautifully moist and topped with fresh fruit, these wedges are the perfect way to end a week of delicious meals.