If you have high blood pressure, blood sugar and triglycerides (fat), low “good” cholesterol, and a large waist circumference (more than 102 cm in men and 89 cm in women), then you and metabolic syndrome. It is important to increase the likelihood of developing type 2 diabetes, heart disease, and stroke if two or three of these symptoms are present. In addition, scientific studies show that 90-95% of cancer cases are associated with bad lifestyle (smoking, diet).
The Mediterranean diet is best for a person with metabolic syndrome. It will help to normalize all the indicators associated with this syndrome.
A study published in Obesity showed that people accumulated much less belly fat over six years because of such a diet. A recent scientific article published in Frontiers in Nutrition states that those who follow a Mediterranean diet, even if they are overweight, do not have metabolic syndrome.
To switch to the Mediterranean diet, you need to follow a few recommendations.
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Eat mostly fruits and vegetables. Plant foods should be emphasized. It contains many anti-inflammatory substances, antioxidants, dietary fiber. They affect metabolism, lower blood sugar and cholesterol levels.
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Eat beans instead of beef and pork. Try to eat meat only three or four times a week. Consume legumes and beans to maintain the required amount of protein in the body.
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Avoid products made from refined grains. Flour for cakes, bread, cookies, bagels is made from such cereals. These products do not contain fiber, which reduces sugar and cholesterol, slows down the digestion process of food and helps keep you full for longer. Instead of them, it is better to eat foods made from oats, barley, brown rice, amaranth, quinoa, buckwheat.
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eat healthy fats. For example, they are found in olive oil. These substances are good for the heart.
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Dairy products include Greek yogurt and cheese.. However, only in small quantities. Also avoid yogurt with added sugar.
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Eat fish at least twice a week. Choose oily fish such as salmon, tuna, sardines, mackerel.
News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
