Lowers cholesterol and helps with weight loss: Why should you try the Mediterranean diet?

With the Mediterranean diet, you don’t need to impose many restrictions – it’s more important to be moderate in what you eat. This diet has been proven to reduce cholesterol and even the risk of heart attack.

The Mediterranean diet is not a classic diet for quick weight loss, but rather an entire way of eating.

This diet is common in countries like Greece, Italy, and Spain, and even in our country because a large part of the products consumed are found in our region.

Which means that to follow this diet, you don’t have to buy expensive groceries or do a lot of experiments in the kitchen.

Studies have shown that this diet can reduce the risk of heart attack and generally improve heart health.

At the same time, in combination with physical activity, this diet can help you lose weight and maintain an optimal weight.

The Mediterranean diet includes lots of fruit and vegetables, fish, as well as dairy products, chicken and eggs in smaller quantities.

Drinking wine is also allowed, also in moderation.

Of course, you can eat sweets and other types of meat, but you should not overdo it, that is, not eat them several times a week.

If you are thinking about trying this diet, you will probably find it difficult to get used to it at first.

But for the Daily Mail, three nutritionists share what are the main things you need to start with this diet.

Their advice below:
Buy lots of vegetables and fruits
From vegetables and fruits, you can buy apples, broccoli, cauliflower, cucumbers, dates, figs, grapes, watermelon, mushrooms, onions, oranges, pears, peaches, peppers, spinach, tomatoes…

It is best to eat them fresh, but feel free to buy them frozen.

These foods are rich in fiber and have a lot of water, which means they are digested more slowly and will keep you fuller for longer.

Fruits and vegetables are also high in antioxidants.

Every meal should contain something from these foods.

Control your cholesterol with nuts
Experts advise including nuts and legumes in the Mediterranean diet, such as almonds, beans, whole rice, chickpeas, flaxseed, hazelnuts, lentils, oats, peas, pumpkin seeds, sesame seeds, sunflower seeds, walnuts…

These foods not only lower cholesterol, but also have a lot of protein.

At the same time, they are rich in B vitamins, magnesium and copper.

It is recommended to consume nuts and legumes at least three times a week.

Don’t skip healthy fats
You don’t have to give up fats because they are essential for our body. What matters is what kind of fats you consume.

Experts recommend giving preference to olive oil, which is also widely available in our country.

It is also good to consume foods rich in healthy fats, such as avocados.

In general, you should avoid the so-called saturated fats found in butter, pork, and palm oil.

Be moderate with dairy products
Of dairy products, it is best to give preference to those that are less processed, such as feta, mozzarella and parmesan.

You can also include Greek yogurt, sour milk and regular milk.

Avoid eating dairy products with every meal.

You can also eat ice cream from time to time.