On the road of pursuing a healthy lifestyle, diet is always a key link. The Mediterranean diet, like a bright pearl, shines with excellent benefits to cardiovascular health and attracts the attention of the whole world.
Imagine, on the blue Mediterranean coast, the sun shines among the olive trees, and the fishermen return home with a full load. The table is filled with fresh fruits and vegetables, whole grain bread, properly roasted fish, and golden olive oil, which exudes attractive fragrance. This is a vivid portrayal of the Mediterranean diet, which is not a complicated diet plan deliberately, but stems from the eating habits passed down from generation to generation by local people, but contains a powerful force to protect the cardiovascular system.
Olive oil, the "soul mate" of Mediterranean diet, is rich in monounsaturated fatty acids, which can effectively reduce low-density lipoprotein cholesterol (called "bad cholesterol") and keep friendly to high-density lipoprotein cholesterol ("good cholesterol"). It is like a scavenger, cleaning up the harmful lipid deposits on the blood vessel wall, keeping the blood vessel wall smooth and elastic, thus reducing the risk of atherosclerosis. When blood freely shuttles through unobstructed blood vessels, the pressure on the heart is naturally greatly reduced, and the shadow of cardiovascular diseases gradually dissipates.
Fish and seafood are indispensable protagonists in the Mediterranean diet. They are rich in high-quality protein and omega-3 fatty acids. Omega-3 fatty acids have magical powers, which can reduce triglyceride levels, reduce blood viscosity and prevent thrombosis. Thrombosis, the "invisible killer" of cardiovascular diseases, will significantly reduce the incidence of myocardial infarction and stroke once it is contained. Every piece of fresh grilled fish meat and every mouthful of delicious seafood soup is building a defense line for cardiovascular health.
Fresh fruits and vegetables, for the Mediterranean diet covered with a layer of gorgeous colors, but also endowed with all-round care of cardiovascular. They are rich in vitamins, minerals and antioxidants, such as vitamin C, vitamin E and carotenoids. These antioxidants are like loyal guardians, fighting against free radicals in the body and reducing their oxidative damage to vascular endothelial cells. Dietary fiber in vegetables and fruits can also promote intestinal peristalsis, help expel excess cholesterol and waste in the body, and maintain the stability of cardiovascular environment.
Whole grains, as one of the cornerstones of Mediterranean diet, provide rich complex carbohydrates and dietary fiber. Compared with refined grains, whole grains can release sugar more slowly and avoid large fluctuations in blood sugar. Blood sugar is stable and insulin secretion is more balanced, which is conducive to reducing inflammatory reaction, and inflammation is an important promoter of the occurrence and development of cardiovascular diseases. Whole grains are also rich in B vitamins and other nutrients, which participate in a variety of metabolic processes in the body and provide protection for the normal function of cardiovascular system.
Although nuts are small, they are a treasure house of energy and nutrition. Proper consumption of nuts can obtain healthy unsaturated fatty acids, protein and various trace elements. They help to lower blood pressure, improve blood lipid status, and make blood vessels run steadily within the range of healthy indicators. People along the Mediterranean coast often take nuts as snacks and take them at will, so they can easily reap the extra benefits of cardiovascular health.
Mediterranean diet is like a beautiful and harmonious movement, and all kinds of foods cooperate with each other, playing a moving melody to protect the cardiovascular system. In this fast-paced, diverse and easily lost era, Mediterranean diet provides us with a real example of returning to nature and embracing health, leading us to a new journey towards cardiovascular health, making our heart full of vitality and the tree of life evergreen.
