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Olive oil is the main cooking oil</h1>
The cooking oil of the inhabitants of Crete, Greece, comes entirely from olive oil, which is rich in monounsaturated fatty acids. British researchers have found through animal experiments that the monounsaturated fatty acids rich in olive oil react with nitrogen oxides in vegetables to produce nitro fatty acids that help regulate blood pressure. The content of monounsaturated fatty acids in general vegetable oils is mostly about 10% to 30%, while the content of monounsaturated fatty acids in olive oil can reach up to about 80%. Moreover, olive oil is easily absorbed by the human body and is not deposited in blood vessels, which is the main reason why the incidence of cardiovascular disease, cancer and hypertension in the Mediterranean coastal countries with olive oil as the main edible oil is much lower than in other European countries.
<h1 class="pgc-h-arrow-right" data-track="3" > diet rich in plant foods</h1>
Vegetables such as onions, tomatoes, garlic, and green peppers are common foods for Mediterranean residents. In Greece, people eat about 500 grams of vegetables a day, which are rich in vitamin C and vitamin E, which not only have antioxidant functions, but also improve human immunity. People in the area also often eat spinach, carrots, cauliflower, beans, small greens and so on, which have a brain-protecting effect. Experts at Columbia University in the United States believe that the "Mediterranean" diet can make people's brains age at least 5 years later.
The University of Oxford in the United Kingdom has compared the dietary patterns and the proportion of people suffering from bowel cancer in 28 countries, and found that in countries with high meat intake such as the United States and Canada, the incidence of colon cancer and rectal cancer is very high, while the incidence of bowel cancer in the Mediterranean region is the lowest, which is inseparable from the large intake of vegetables in the region. Studies have shown that the lycopene contained in tomatoes can neutralize free radicals in the human body, play an antioxidant role, and help prevent many cancers. Sulfur-containing compounds in onions can inhibit gut bacteria from converting nitrates into nitrites, blocking the formation of amines, a carcinogen. Garlic contains a large number of vitamin B1, selenium, allicin, these sulfur, selenium compounds have anti-cancer, cholesterol-lowering functions; allicin can resist the invasion of potential carcinogens, and enhance the liver's excretion function of carcinogens. Cereals (especially whole grains), potatoes, and legumes can provide abundant carbohydrates, proteins, dietary fiber, B vitamins and minerals.
Nuts are also a highly nutritious food, rich in protein, unsaturated fatty acids and B vitamins, while calcium, iron, zinc and other minerals are also higher. Studies have shown that nuts paired with legumes can help lower LDL.
<h1 class="pgc-h-arrow-right" data-track="7" > eat more fish and less meat</h1>
Increasing seafood intake and reducing the amount of red meat and eggs consumed are another feature of the Mediterranean diet. The carnitine and a large amount of saturated fatty acids contained in red meat are prone to atherosclerosis. Generally speaking, people in the Mediterranean only eat red meat (pigs, cattle, mutton and their products) several times a month, no more than 2 times a week, the total amount is controlled at about 100 grams, and the eggs are controlled at 4 to 7.
The low incidence of heart disease and cancer among the inhabitants of the Mediterranean region is directly related to the proportion of marine fish in their diets. Marine fish are rich in omega-3 fatty acids, a very wholesome polyunsaturated fatty acid that lowers cholesterol and triglycerides, helps inhibit atherosclerosis, and makes blood vessels elastic.
<h1 class="pgc-h-arrow-right" data-track="10" > food has a low degree of processing and a high degree of freshness</h1>
The "Mediterranean" diet pays great attention to the way of cooking, trying to keep every food as original as possible, and does not do fine processing of food. When cooking, choose more seasonal ingredients, use cold mixing, steaming and other methods to retain their pure taste and texture. For example, olive oil, lemon, spices and garlic are used as spices to make vegetables into fresh and delicious salads, while preserving the nutrients of the food.
<h1 class="pgc-h-arrow-right" data-track="12" > adults have a habit of drinking wine</h1>
The Mediterranean region is rich in grapes, and wine is one of the indispensable essences of their dietary history. Wine contains a variety of amino acids, minerals and unique polyphenols, not only can delay aging, but also reduce the incidence of cancer, has a unique maintenance and disease prevention effect.
There was a "French paradox" in the medical community, which means that the French love high-fat foods such as foie gras and cheese, but the cardiovascular disease is lower than in other Western countries, and the reason is that the French also love red wine. Because the resveratrol contained in grape skins is a polyphenol with potential anti-cancer functions, it can also reduce the content of "bad cholesterol" and blood lipids in the blood, thereby alleviating atherosclerosis and heart disease. Resveratrol is found in both red and green grapes, but is found in higher levels in red grapes.
In addition to the above characteristics, people in the Mediterranean region also like to use fresh fruit as an after-dinner food, and as for sweets, they are only eaten a few times a week.