Mediterranean Diet Recipes

MEDITERRANEAN DIET RECIPES, in addition to regular physical activity, emphasizes on plant foods, fresh fruit as the typical daily dessert, olive oil as the principal source of fat, dairy products, principally cheese and yogurt, and fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts. Total fat in this diet is 25% to 35% of calories, with saturated fat at 8% or less of calories. Olive oil is often considered characteristic of MEDITERRANEAN DIET RECIPES. It contains a very high level of monounsaturated fats, most notably oleic acid, which epidemiological studies suggest may be linked to a reduction in coronary heart disease risk. There is also evidence that the antioxidants in olive oil improve cholesterol regulation and LDL cholesterol reduction, and that it has other anti-inflammatory and anti-hypertensive effects. MEDITERRANEAN DIET RECIPES is low in saturated (animal) fats, such as occur in red meat, lard, milk, butter, and cheese, and it excludes trans-fatty acids (produced by the hydrogenation of vegetable oils in the manufacture of margarine, shortening, and substitutes for animal fats used in cooking and frying). Both saturated fats and trans-fatty acids raise plasma levels of cholesterol and triglycerides and increase the risk of cardiovascular disease and death.

MEDITERRANEAN DIET RECIPES is high in flavonoids from peppers, tomatoes, onions, berries, tea, and red wine, which exert an antioxidant effect on LDL cholesterol and are also believed, on the basis of limited studies, to reduce cardiovascular mortality.

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