Heart Diseases: strong vessels - long life

Although many people around the world are proclaiming the health benefits of following a plan as authentic Mediterranean food for the heart to prevent heart attacks, there is still some confusion about what this diet consists of. And that is partly because at times, different dietary plans are for us disguised as an authentic Mediterranean diet, when the reality is that very little to do with it.

But before reading this article I would like an answer to the following question: How many times a week you eat meat and how often you eat vegetables? When the extent of declines over the meat, you are not after an Authentic Mediterranean diet, but a diet with an excess pressure of proteins that may not be healthy.

The following 10 points have the purpose of helping to prevent any further confusion to , while the foundations of one of the healthiest food, the authentic Mediterranean Diet.

1st Do not miss breakfast and have a snack in the afternoon .
�
Research, the world has shown that skipping meals, both morning and afternoon, the results in our organism is always slower, trying to compensate for the food is not receive.

2nd It is possible to eat healthy snacks and balance .
�
If you opt for snacks, in pockets, very careful with the quality and portions. If you think you are becoming addicted to them, for a handful of nuts, a boiled potato with aromatic herbs, vegetable sticks with yogurt ....

3rd Do not eat too much meat .
�
studies conducted by many organizations worldwide have shown that consumption of meat in Western societies exceeds that of any other food. The result is that in many cases, we have a surplus of proteins that may not be healthy.

4th Eat fish almost daily .
�
fish is rich, proteins, vitamins and minerals such as iron, phosphorus, iodine, all to the good functioning of our body. Fish also contains omega-3-fats, the right kind of fat for the heart and brain. At least twice a week fatty fish like salmon, tuna, sardines, mackerel or. Prepare fish grilled or baked, never fried.

5th Dry beans three or four times a week .
�
The idea that legumes can we gain weight in circulation has to for years. That is not true. Of course, if you prepare legumes with fatty meats like sausage, its calories will increase. However, just to give you an idea, a spoonful of cooked lentils, about 20 grams, has only 39 calories.

6th The pearl of the Mediterranean: olive oil .
�
Avoid saturated fat and trans fatty acids. Use olive oil as the main source of fat, both to cook and as a dressing for your salads. Olive oil is not to your arteries and have many antioxidants such as vitamin E, for the health of our cells. Use extra virgin olive oil, never the refined varieties. Try not to eat more than 3 spoons per day, because after all, oil is a fat and like all fats, it bears with 9 calories per gram.

7th Add a little raw in every meal .
�
Note the recommendation of eating fruits and vegetables every day. We know that even a minimum of 5 units per day is the way to ingest the antioxidants that our bodies to stay young, with fewer heart problems and with exceptional defense against disease.

8th Aromatic herbs for flavor .
�
Use the herbs delicious cuisine from the Mediterranean: rosemary, basil, bay leaves, thyme, saffron, oregano, cilantro or in your meals. You can replace salt for flavor, while they contribute with many vitamins and minerals essential for good health.

9th Nuts are high quality nutrients .
�
A study conducted by Predimed says that people who are nuts in a Mediterranean diet gain less weight than people who are not in their diet and have fewer cardiovascular problems. Exactly the opposite of what most people think.

10th Cereals and potatoes .
�
cereals such as wheat, rye, oats, rice and potatoes are important pillars of the Mediterranean diet, and we must eat them every day. Try to make them as supplements with other foods that are higher in calories. Buy whole grains because its fiber not only cleanses your intestines, but the proportion of soluble fiber helps to lower your cholesterol.

last thoughts
�
the authentic Mediterranean diet has developed through scientific research to have heart health benefits, such as to prevent heart attacks . This diet is a synergy of health policy and although each component of this diet helps with a number of benefits on their own, it is the combination of all of them, this diet so powerful. If you follow the 10 points left for you in this article, you can be sure you are following a Authentic Mediterranean diet .

About the Author
Emilia Klapp has a bachelor in Nutrition Science. She is certified as a Registered Dietitian by the American Dietetic Association and the author of the book Your Heart Needs the Mediterranean Diet. For more information about Diet for the Heart and to get a FREE list of the 10 Top Mediterranean Curative Foods, go to: http://www.EmiliaKlapp.com

Article Source: http://EzineArticles.com/?expert=Emilia_Klapp