Salmon & The Mediterranean Diet

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The Mediterranean Diet typically refers to the eating patterns of Crete, parts of Greece and Southern Italy, along with some other Mediterranean regions. The life expectancy in these areas was among the highest and rates of heart disease among the lowest. The American Heart Association notes that this style of diet often closely follows many of their dietary recommendations.

[source](https://www.thewomensmag.com/2020/02/how-to-smoke-salmon-smoked-salmon-recipe.html) # Key Components The Mediterranean Diet emphasizes primarily eating plant-based foods, some of which are vegetables, fruits, whole grains, nuts and legumes. The consumption of read meat with this diet is limited to one or two times monthly. Fish and poultry are consumed, but only in moderate amounts, as is pasta. The use of herbs and spices is favored over salt in the Mediterranean Diet. Another food replacement in this type of diet is olive or canola oil for butter, as they contain healthier fats. In addition to healthier eating patterns, getting regular exercise is promoted in the Mediterranean Diet. Moderate amounts of wine are also included. # Healthy Fats The Mediterranean Diet encourages eating fish over other meats, as well as using olive or canola oil over butter. Both of these foods are good sources of healthy fats, as are nuts. Olive oil, contains monounsaturated fat, the benefits of which include lowering LDL, or bad cholesterol levels. Fish and nuts contain polyunsaturated fats, or omega-3 fatty acids.Omega-3 fatty acids can help moderate blood pressure and maintain healthy blood vessels. # Salmon Salmon is a fatty fish which contains a large amount of omega-3 fatty acids. Along with herring and tuna, salmon is the most beneficial of sea foods to eat when concerning these healthy fats. Salmon, however does not have the mercury concerns associated with tuna. As the benefits to salmon are many, including reduction of heart disease risk and brain development in children, it is best to have one to two servings of this type of fish weekly. With the Mediterranean Diet, this type of fish can easily be worked into your eating routine. # Plant-based Foods Vegetables, fruits, whole grains and other plant-based foods are the main staples of the Mediterranean Diet. These foods provide the benefits of dietary fiber and antioxidants. Nuts are plant-based as well and contain healthy fats, but are high in calories, and therefore should be eaten more sparingly than some other plant-based foods. These foods as the main portion of your diet will also help you avoid foods high in saturated fats and cholesterol, such as red meat and some dairy products. # Personal Benefits The Mediterranean Diet provides many heart-healthy benefits. It can also tend to be a lower calorie diet, which can aid in weight loss. Though this diet has many health benefits, there are many diets available that provide similar benefits. To find out whether or not the Mediterranean Diet is best for you personally, it is best to consult your physician. References - https://my.clevelandclinic.org/health/articles/17079-heart-healthy-diet - https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801 - https://www.thewomensmag.com/2020/03/the-best-foods-for-mediterranean-diets.html - https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614 *** ^{Originally posted on [The Women's Magazine](http://womensmag.dblog.org/salmon-the-mediterranean-diet). Steem blog powered by [ENGRAVE](https://engrave.website).}
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