If your idea of dieting doesn't include starving, eliminating bread, sweets, meats, or fats, then you'll want to try out the Mediterranean diet! In time for Heart Health Month, new studies have finally proven beyond a doubt that the Mediterranean diet helps reduce cardiovascular disease and stroke by as much as 30 percent. The diet, which is high in olive oil, nuts, fruits, vegetables, and fish, has long been touted as one of the healthiest out there. Now, as Latinos we hate the idea of having to stop eating our favorite dishes just to lose a couple of pounds, and you don't have to with this age-old diet, which will satisfy your hunger and help you lose that stubborn weight.
Check out some of the essential ingredients of this diet, which will be easy for you to incorporate into your everyday meals so you can reap the full benefits of this miracle diet!
The other problem with dieting is that it feels like a full time commitment and not all of us have the time to sit down and prep meals every day. So we found a little dieting loophole which will help you get the essential nutrients as per the Mediterranean diet without having to sacrifice time or your appetite!
Read more ¿Qué más?: Find out the 5 best diets of 2012 & lose weight NOW
The reason for its effectiveness and healthy components is because of the quality of fat eaten in the diet, says Dr. Miguel Angel Martinez-Gonzalez, who led this latest study. Although most foods are permitted on the Mediterranean diet, the ones that are off limits include refined breads, sodas, red meats, and processed meats. But the diet is so realistic to daily eating, that it was found to help dieters keep the most weight off too!
Although it may be difficult to eliminate some of these vices right away, luckily it is suggested that you start out the diet with small changes. So we've come up with easy ways for you to try out the Mediterranean diet by slowly adding some of our nutrition-rich Latino foods into your diet!
Image via Thinkstock
Extra Virgin Olive Oil
The Mediterranean Diet's key ingredient is olive oil, which is known for its heart healthy components. Most importantly, it’s the reason the diet has been deemed good for cardiovascular health. Replace your cooking oils and salad dressings with olive oil for a health boost in your meals.
Fruits
Whether you have them for a snack or quick breakfast, you can’t go wrong with fruit. The Mediterranean Diet permits for lots of fresh fruit such as grapes, apples, oranges, pomegranates, strawberries, mangoes, avocados, and olives. Don’t forget to stock up on these!
Vegetables
The good part about this diet is that you can have any and all vegetables you enjoy. Whether you enjoy tomatoes, eggplant, squash, peppers, onions, find ways to add them to your meals every day. For example, having some delicious homemade gazpacho can be a way to help meet your daily vegetable quota.
Whole Grains
Although the diet requires you to eliminate refined breads, carbs are still allowed. Opt for whole grain breads and other multigrains to get your fill. You can add whole wheat bread, quinoa, whole wheat pasta, brown rice, oatmeal, or whole grain cereals in place of the not-so-healthy alternatives. If you’re not sure where to begin, try out one of our favorite quinoa recipes here!
Fish
Seafood is vital for this diet but not everyone is a huge fan of fish. However, picking the right fish is necessary to follow the guidelines of a Mediterranean Diet. Fish high in Omega-3 fatty acids such as salmon, halibut, oysters, fresh tuna, snapper, shark, snapper, rainbow trout, grouper, crayfish, oysters, or calamari are ideal. Why not start adding fish into your diet by having your favorite paella dis__h__?
Beans
Beans, like chickpeas*,* are a big component of the Mediterranean Diet as they provide lots of protein! They have the ability to lower cholesterol and go perfect in salads, stews, dips, and sides. Nuts are great to snack on while providing vitamin E, and fiber which can keep you full in between meals.
