"Mediterranean Diet": Healthy Diet for Your Heart

On the way from Barcelona towards Valencia, Spain, a few days ago, we stopped in town for lunch Peniscola. Arriving at a local restaurant to go to, which is not far from the waterfront and the Mediteranean Sea Castillo de Peniscola, not long after the first meal was served.
I see a plate full of various vegetables. There is a salad with bemacam color, sliced ​​tomatoes, some fruit such as palm-olive oil, whole grains, onions, and bacon mashed tuna. All the vegetables seemed very fresh and not cooked at all, it looks just pour olive or olive oil, and a kind of seasoning without salt. On the table I see no red wine, olive oil, vinegar and possibly packaged in small bottles. First look bleak diet, one companion remarked, "too long if this continues we could be a goat," he joked. "Every now and then so the goat ngak anything, but remember, if we want a healthy and long life time we learn to eat seerti this, I spontaneously answer."

In the next course, there is a yellow color of cooked rice mixed with peas and salmon in a separate dish. The salmon fishing is only possible in the steam and sprinkled with pepper and lemon. In addition, some pieces are available along with vegetables served first.
Seeing this diet, I recall the term Mediterranean diet. A pattern, traditional eating style found in the population living around the Mediterranean Sea. These diets are well known from the 1960's, when it was in the American case of death due to heart disease soared, in dareah around the Mediterranean Sea, such as Italy, Greece, Spain otherwise very low, even though they consume high fat. They also live a healthier and longer life. In one study I've ever read, if 46 per cent of deaths in the United States are caused by cardiovascular disease, in this area is only 4 percent.
Then, why is this so? Apparently, according to the study, is related to the Mediterranean diet, which contains a lot of vegetables, fruits, grains, and nuts are consumed in the form of fresh, unprocessed, bread from whole grain ingredients. Then the red meat that comes from cows, goats and rarely they consumed only in small amounts, is the reason for the low cardiovascular disease cases in there. Fish, nuts as a protein source is also a factor peting low cardiac deaths. Source of unsaturated fatty acids from olive oil a lot, and their physical activity is quite high also affect the cases of cardiovascular disease is low
Vegetables, fruits, nuts, seeds in Mediterranean diet is not just a food supplement like what we used to do. Vegetables and fruits are presented at least 5 times or more in a single day. It was also presented in the form of fresh, unprocessed and comes from local production itself. This greatly affects the incidence of cardiovascular disease, malignancy and degenerative diseases lainyya. As is known, that those who consume lots of fruits and vegetables will have a cardiovascular disease risk is smaller. Antioxidants and vitamins are found in many vegetables, fruits, nuts, and grains are presented in a fresh role in the incidence of cardiovascular disease is low.
Fiber or fiber are widely found in Mediterranean diet also helps maintain normal body weight, reduce the absorption of fat, cholesterol.
In addition, the source of fat comes primarily from olive oil is one of the reasons that the Mediterranean diet is good for the heart. Source of protein derived from fish that lived from the cold ocean that contains omega-3 also contributed to lower cardiovascular disease cases in there.
So, unlike other diets, this model is very simple Mediterranean diet. Like a pyramid, Mediterranean diet pattern, the base consists of vegetables, fruits, nuts kacnagan, soy, whole grains, olive oil, wheat (whole grain), rice, pasta All this became the biggest part of the daily menu to day lives. At the top is the Fish, seafood, and chicken, eggs, butter, yogurt, and in pucaknya is red meat, which is limited only eaten once a month.
Therefore, considering the Mediterranean diet beneficial to health, especially the prevention of heart disease-heart disease is the leading cause of death in Indonesia, even ferocity, and diet is also simple. Thus, by slightly modifying diet in accordance with his tongue and tastes of our resources, not one also we try and get used to.
Vegetables, fruits, nuts that become complementary foods in our diet, the main menu is now sought us, and should be served in a fresh condition, or processed a little bit. The fish in the waters of Indonesia also widely used as an important source of protein. Insyallah we can also healthier.