The Mediterranean diet replicates the eating habits that have long been a tradition in Greece, Italy, Spain and Turkey. Researchers determined that the diet is sustainable and an ideal means of reducing the inflammation processes that are associated with a variety of diseases. The diet basically consists of:
- Fresh fruits and vegetables
- Olive oil
- Beans and legumes
- Herbs and spices
- Nuts and seeds
- Limited amounts of red meat
- Wild-caught fish and seafood twice weekly
- Cheese, eggs and goat milk
- Kefir or yogurt
- Whole grains
- Unlimited water, but some coffee and tea are acceptable
- Daily glass of red wine
The Mediterranean lifestyle includes dining frequently with family and friends, and the diet is recommended by Orlando elderly care professionals for its many health benefits.
1. Weight Loss
With a large selection of healthy fats and proteins from which to choose, seniors can maintain or lose weight without feeling deprived. Whether preferring fish, poultry or plant-based proteins, the diet enables individuals to feel full in addition to having the nutrients needed to have plenty of energy. By not consuming large quantities of sugar, the body burns fat more efficiently.
2. Improves Cardiovascular Health
The diet offers a rich combination of monounsaturated fats, omega-3 fatty acids and alpha-linolenic acid, which have been shown to reduce cardiovascular diseases by up to 30 percent. The Warwick Medical School also determined that cooking with extra-virgin olive oil have lower blood pressure due to the availability of nitric oxide.
3. Fights Cancer
The European Journal of Cancer Prevention reports that the abundance of omega-3 and omega-6 fatty acids in the Mediterranean diet, along with generous amounts of antioxidants and fiber, reduce inflammation, protect DNA, inhibit cell mutation and slow tumor growth.
4. Inhibits or Reduces Diabetes
Along with inhibiting inflammation associated with metabolic syndrome and type 2 diabetes, the diet helps regulate insulin production. Maintaining a healthier weight and reducing sugar intake also helps stave off the development of diabetes.
5. Protects Cognition
Cognitive problems arise when the brain is deprived of nutrients or exposed to inflammation and free radicals. Individuals who adhere to the Mediterranean diet have lower incidences of Alzheimer’s.
Contact Home Care Assistance at (407) 232-7155 today to learn about the important role food plays in senior wellness. We provide premier hourly and live-in home care Orlando families trust to help seniors develop balanced lifestyles to promote longevity and vitality. Schedule a free consultation and meet with a friendly Care Manager.