The Mediterranean diet can be good for the heart, the study says

An international study recently highlighted the benefits of the Mediterranean diet for the heart. Posted in The handstates that the Mediterranean diet can prevent heart disease better than a diet based on a Low-fat diet. The seven-year survey was released in May. A second study, this one published in Journal of the American Heart Associationcame to the conclusion that people who keep traditional Mediterranean diet Having a 26% less risk of sudden cardiac death.

Increasingly popular, the Mediterranean diet is already part of the lifestyle of great athletes, such as footballer Cristiano Ronaldo. If you still don’t know about him and would like to know more about the benefits of him, read on and check the foods that make up the Mediterranean menu, below. See also our recipe suggestions.

Mediterranean diet

Studied since the 1950s, the The Mediterranean diet has become popular over time. The lifestyle of people living in regions bordering the Mediterranean Sea, such as Greece, Italy, southern Spain and France, has long been associated with cardiovascular health and longevity.

According to cardiologist Francisco Pupo, this the diet consists of fresh and natural foods such as fruits, vegetables, fish (rich in omega 3), olive oil, oilseeds, cereals and grains, plus some wine. Milk and cheese are consumed in moderation. Red meat is rarely consumed.

Other benefits of the Mediterranean diet would be the coverage of different food groups, a plethora of culinary options and ease of following compared to other more restrictive options.

the study of The hand

To carry out the study, Spanish researchers recruited 1,002 people between the ages of 20 and 75 who had coronary artery disease – obstruction of the coronary arteries, the blood vessels that feed the heart muscle. During the experiment, half of the subjects were randomly assigned to follow a low-fat diet, while the rest followed a Mediterranean diet.

All of them met with a nutritionist at least once a month, either in person or on the phone. Both diets prioritized vegetables, fruits, whole grains and legumes, as well as fish and poultry. However, the Mediterranean diet featured more oils, nuts, and fatty fish, while the low-fat diet included more grains, potatoes, and vegetables, as well as emphasizing low-fat cooking techniques.

After seven years, those who followed the Mediterranean diet had significantly fewer heart attacks, strokes and other related problems than those who followed the low-fat diet.

Other benefits

According to the authors, this long-term study provided the most extensive evidence to date on the cardiac benefits of a Mediterranean-style dietary model.

According to cardiologist Francisco Pupo, the Mediterranean diet is considered the healthiest in the world because it brings numerous benefits. He explains that this style of eating “has shown numerous benefits. Among them, the reduced risk of heart disease and strokeIn addition to Alzheimer’s prevention. It would also have been observed improvement of rheumatoid arthritis And protection against certain types of cancer“.

(Source: Francisco Pupo, cardiologist at the Prime Cor clinic)

Recipes to start today

Mediterranean tuna pie

Time: 40min (+ 1h in the fridge) (+ 20min rest)

Performance: 8 servings

Difficulty: easy

ingredients

• 3 cans of drained tuna
• 2 chopped celery stalks
• 1/2 cup chopped sun-dried tomatoes
• 2 tablespoons of capers
• Juice of 1/2 lemon squeezed
• 1 tablespoon of oregano
• 2 cups of mayonnaise (tea)
• 1 pack of wholemeal bread without crust

Rose sauce

• 1 can of sour cream
• 1 jar of ready-made tomato sauce

Method of preparation

First, in a bowl, mix the tuna, celery, dried tomatoes, capers, lemon, oregano and mayonnaise and leave to rest for 20 minutes. In another bowl, for the rosé sauce, mix the cream and tomato sauce. On a platter, alternate layers of bread and tuna filling, finishing with the bread. Spread over the rosé sauce and refrigerate for 1 hour before serving.

Mediterranean chicken

Time: 45min (+ 15min rest)

Performance: 6 servings

Difficulty: easy

ingredients

• 6 chicken fillets
• 1 minced clove of garlic
• 3 tablespoons of oil
• 1 tablespoon of dried aromatic herbs (oregano, thyme, sage, rosemary, etc.)
• 1 tablespoon of salt
• 2 tablespoons of red vinegar
• 4 tomatoes, cut into 4 pieces
• 1 onion cut into 4 pieces
• 1 cup (tea) of tomato pulp
• 8 chopped olives (green and black)
• 1/2 cup chopped mushrooms
• 1 bunch of chopped broccoli

Method of preparation

In a bowl, season the chicken fillets with the garlic, olive oil, herbs, salt and vinegar and leave to rest for 15 minutes. In a large saucepan over medium heat, quickly brown the fillets, add the tomatoes, onion and cook for 15 minutes or until the tomatoes have flaked. Pour in the chopped tomatoes, olives, mushrooms and boil covered for another 10 minutes. Spread the broccoli, cover and cook for another 5 minutes or until the broccoli is soft but does not flake. Serve with rice decorated to taste.

Grilled Salmon With Pesto

Time: 1 hour

Performance: 5 servings

Difficulty: easy

ingredients

• 1 salmon fillet weighing 1 kg
• Salt to taste
• 1 sprig of rosemary
• 1/2 glass of dry white wine

Sauce

• 3 minced garlic cloves
• 1 cup of chopped walnuts
• 1 cup (tea) of olive oil
• 1 cup of fresh basil
• 1 1/2 cups grated Parmesan cheese
• Salt and black pepper to taste

Method of preparation

For the sauce, put the garlic and walnuts in a blender and blend quickly. Gradually add the oil, whisking. Add the basil, Parmesan, season with salt, pepper and whisk quickly to mix. Reserve. Put the salmon in a pan, season with salt, rosemary and sprinkle with wine. Cover with aluminum foil and bake in a preheated oven for 30 minutes. Remove the paper, check that it is cooked and transfer it to a serving dish. Serve the roasted salmon with the pesto, decorated to taste.

Source: Terra

Benjamin

Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.