Eat 'Mediterranean' - follow six simple rules

A new study found that eating a Mediterranean-style diet can keep men's hearts beating effectively, aiding in the prevention of disease. Here are six tips to guide your 'Mediterranean' meals.

The researchers noted the study, published in the June 15 online edition of the journal Circulation: Cardiovascular Quality and Outcomes, was only conducted on white males, however just about everyone should consider filling up on Mediterranean-inspired dishes given that a host of published studies have found the diet also diminishes depression, cancer, heart disease, strokes, brain damage and premature death risks.

A key to maintaining a Mediterranean-style diet is the production and quality of the food. Simply follow these six guidelines:

1. Fast is not better - for example, bread should be fresh, long-rising, low yeast.
2. Balance is essential, here is a breakdown of what to eat and how often for the next time you are preparing a meal or shopping list:
3. Make sure the majority of your daily diet includes: extra-virgin olive oil originating from the Mediterranean; rice, avoid instant but other than that most grains work (long, medium and short grains, basmati, patna, and aborio); pasta from Italy; grains (couscous, bulgur); fresh, local and unprocessed vegetables and fruits; aromatic herbs and spices and plenty of water.
4. Eat these daily but in low moderation: legumes (chickpeas, lentils); beans, white cheese, yogurt, eggs, nuts, honey and wine (optional).
5. Try to keep these foods in moderation weekly: lean meat, poultry, fish, pastries, bitter chocolate, clarified butter, cheese, milk, and sausage.
6. Only reach for sweets and red meat 2-3 times a month

Full study, "Mediterranean Dietary Pattern Is Associated With Improved Cardiac Autonomic Function Among Middle-Aged Men: A Twin Study": http://circoutcomes.ahajournals.org/cgi/content/abstract/CIRCOUTCOMES.109.905810v1

Mediterranean food pyramids: http://www.oldwayspt.org/mediterranean-diet-pyramid and http://www.mediterranean-food-recipes.com/food-pyramid.html

PROMOTED VIDEO
Life and Style
ebookNow available in paperback
Life and Style
ebooksA superb mix of recipes serving up the freshest of local produce in a delicious range of styles
Arts and Entertainment
Inner sanctum: Tove Jansson and friends in her studio in 1992
booksWhat was the inspiration for Finland's most famous family?
Arts and Entertainment
Singer songwriter Bob Dylan performs on stage
films
Arts and Entertainment
booksPhotographer Richard Young has been snapping celebrities at play for 40 years - but he says it wasn’t all fun and games
News
i100
Arts and Entertainment
Jenna Coleman, Peter Capaldi and Nick Frost star in the Doctor Who Christmas Special, Last Christmas
TV
Latest stories from i100
Have you tried new the Independent Digital Edition apps?

ES Rentals

    Independent Dating
    and  

    By clicking 'Search' you
    are agreeing to our
    Terms of Use.

    iJobs Job Widget
    iJobs General

    Austen Lloyd: Commercial Property Lawyer - Cheshire

    Excellent Salary: Austen Lloyd: CHESHIRE MARKET TOWN - An exciting and rare o...

    Austen Lloyd: Residential Property Solicitor - Hampshire

    Excellent Salary : Austen Lloyd: NORTH HAMPSHIRE - SENIOR POSITION - An exciti...

    Recruitment Genius: Gas Installation Engineer

    £29000 per annum: Recruitment Genius: A Gas Installation Engineer is required ...

    Recruitment Genius: Domestic Gas Technical Surveyor

    £28000 per annum: Recruitment Genius: A Domestic Gas Technical Surveyor is req...

    Day In a Page

    Homeless Veterans Christmas Appeal: Drifting and forgotten - turning lives around for ex-soldiers

    Homeless Veterans Christmas Appeal: Turning lives around for ex-soldiers

    Our partner charities help veterans on the brink – and get them back on their feet
    Putin’s far-right ambition: Think-tank reveals how Russian President is wooing – and funding – populist parties across Europe to gain influence in the EU

    Putin’s far-right ambition

    Think-tank reveals how Russian President is wooing – and funding – populist parties across Europe to gain influence in the EU
    Tove Jansson's Moominland: What was the inspiration for Finland's most famous family?

    Escape to Moominland

    What was the inspiration for Finland's most famous family?
    Nightclubbing with Richard Young: The story behind his latest book of celebrity photographs

    24-Hour party person

    Photographer Richard Young has been snapping celebrities at play for 40 years. As his latest book is released, he reveals that it wasn’t all fun and games
    Michelle Obama's school dinners: America’s children have a message for the First Lady

    A taste for rebellion

    US children have started an online protest against Michelle Obama’s drive for healthy school meals by posting photos of their lunches
    Colouring books for adults: How the French are going crazy for Crayolas

    Colouring books for adults

    How the French are going crazy for Crayolas
    Jack Thorne's play 'Hope': What would you do as a local politician faced with an impossible choice of cuts?

    What would you do as a local politician faced with an impossible choice of cuts?

    Playwright Jack Thorne's latest work 'Hope' poses the question to audiences
    Ed Harcourt on Romeo Beckham and life as a court composer at Burberry

    Call me Ed Mozart

    Paloma Faith, Lana del Ray... Romeo Beckham. Ed Harcourt has proved that he can write for them all. But it took a personal crisis to turn him from indie star to writer-for-hire
    10 best stocking fillers for foodies

    Festive treats: 10 best stocking fillers for foodies

    From boozy milk to wasabi, give the food-lover in your life some extra-special, unusual treats to wake up to on Christmas morning
    'I have an age of attraction that starts as low as four': How do you deal with a paedophile who has never committed a crime?

    'I am a paedophile'

    Is our approach to sex offenders helping to create more victims?
    How bad do you have to be to lose a Home Office contract?

    How bad do you have to be to lose a Home Office contract?

    Serco given Yarl’s Wood immigration contract despite ‘vast failings’
    Green Party on the march in Bristol: From a lost deposit to victory

    From a lost deposit to victory

    Green Party on the march in Bristol
    Putting the grot right into Santa's grotto

    Winter blunderlands

    Putting the grot into grotto
    'It just came to us, why not do it naked?' London's first nude free runner captured in breathtaking images across capital

    'It just came to us, why not do it naked?'

    London's first nude free runner captured in breathtaking images across capital
    In a world of Saudi bullying, right-wing Israeli ministers and the twilight of Obama, Iran is looking like a possible policeman of the Gulf

    Iran is shifting from pariah to possible future policeman of the Gulf

    Robert Fisk on our crisis with Iran