What Is A Mediterranean Diet
The Mediterranean diet is a way to eat healthily based on the diets of the people living near the Mediterranean Sea. First formulated in the 1960s, this diet takes its inspiration from the cuisines of Italy, France, Spain, and Greece. It emphasizes the use of fresh, seasonal ingredients and eating local foods whenever possible.
This diet has many benefits, and is less expensive than eating processed foods. It can be a great way to promote a healthy lifestyle and prevent disease. Its a great way to get your daily dose of healthy fats and vegetables, and it can also help you feel better overall.
A Mediterranean diet can be a good way to lose weight. It can also help you live a longer life and lower your risk of heart disease and cancer. Its beneficial for people of all ages and stages of disease. It can also make you feel better physically and mentally.
Although the Mediterranean diet is sometimes loosely defined, the overall health benefits are clear. It is full of nutrients, and many studies have shown that it is effective for heart health.
Some researchers attribute the diets benefits to alpha-linolenic acid. Others point to the importance of nuts and extra virgin olive oil.
The Mediterranean diet is generally low in red meat, so it is important to include lean sources of protein. Instead of meat, opt for fish, beans, and nuts. These foods will satisfy your hunger without being heavy on fat.
Look Out For Your Liver
In addition to giving you an energy boost, salmon is also great for your liver health. Fatty fish like salmon, trout, tuna and sardines is rich in omega-3s, and it can help reduce inflammation in the liver. Its actually so good for you that eating fatty fish has been found to improve fat levels in the liver, lower BMI and ward off the damage fat in the liver can cause.
Plus, theres another detail that makes this Mediterranean Baked Salmon a super good-for-you meal. Weve paired salmon, a fish thats high in omega-3s, with vegetables. Eating a diet rich in veggies and fish such as salmon can reduce liver inflammation and decrease fatty buildup. Our dish is both Mediterranean-inspired in flavor and filled with ingredients that fit the guidelines of the Mediterranean diet. The Mediterranean diets focus on fish, vegetables and healthy fats has been shown to be beneficial for those with fatty liver disease, specifically nonalcoholic fatty liver disease.
To ensure evenly cooked salmon, remember to bring it to room temperature for about 20 minutes before roasting.
Mediterranean Diet Lunch Ideas
You can create light and refreshing lunchtime meals when following the Mediterranean diet.
- Quinoa and white bean salad: Try making a Mediterranean-inspired salad by mixing together quinoa and white beans chopped tomato, cucumber, parsley, and mint. Season with a simple dressing of lemon juice, olive oil, pepper, and a dash of salt.
- Falafel over salad: On Sunday, prepare falafel using your favorite falafel recipe and store in the fridge or freezer to use throughout the week. In a pinch, you can have packaged falafel on hand as long as the ingredients are free of added sugar and contain mainly chickpeas and seasoning. On a bed of kale or arugula, add falafel as well as red pepper, tomatoes, mint, and avocado. Top with a low-fat tzatziki dressing and serve with a side of whole-grain pita bread.
- Lentils: Lentils might be tiny, but they are mighty beans filled with protein and fiber. Try making a large batch of lentils on one day to use throughout the week. First, cook lentils in a pot using vegetable broth, and season with cumin, coriander, salt, pepper, and turmeric. In a separate pan, sauté onions, garlic, tomato, and spinach, and mix with the cooked lentils. Top with lemon juice and fresh chopped cilantro and allow to cool. Store in the fridge for a cold, refreshing lentil salad that can be used as a tasty side dish or add flavor and nutrients to salads and whole-grain pasta dishes.
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Mediterranean Diet Recipes For Fatty Liver
Directions: Bring water to boil in a large pot. Add rice, carrots, celery, onion, garlic and one tablespoon of paprika and continue to boil. Cover the pot, reduce the heat and simmer about half an hour. Add water if needed. Now, add the remaining ingredients and simmer 15 to 20 minutes, until the rice is tender.
The Mediterranean diet consistently ranks at the top of U.S. News & World Reports list of Best Diets because its healthy, sustainable and a flavorful way to eat. But not everyone likes.
You eat less fatty meats, butter.
Mayo Clinic: Aging: What to Expect,Mediterranean Diet: A Heart-Healthy Eating Plan,Exercise: 7 Benefits Of Regular Physical Activity.
Cumin is a plant native to the Mediterranean and southern Asia. The seeds are used in traditional medicine and also as a spice in food. Cumin might have cholesterol-lowering and.
The so-called green Mediterranean dietwhich includes daily consumption of green tea and an aquatic plant called Mankai, both of which contain beneficial compounds known as polyphenolswas also found to reduce liver fat more than the other two healthy diets tested during the study. The study was published January 18, 2021 in Gut.
The Mediterranean Diet: Is It Cardioprotective? The study findings support the concept that long-term supplementation with omega-3 fatty acids reduces the risk of death in recent MI survivors who follow the Mediterranean diet and current.
following elements of a Mediterranean diet drove down heart.
Mediterranean Diet Dinner Ideas
- Baked Atlantic mackerel: Try oven-baking mackerel and seasoning with roasted red pepper, oregano, olive tapenade, salt, pepper, and lemon. Serve with a side of brown rice and a vegetable medley of red pepper, asparagus, onion, and squash sautéed in garlic and a drizzle of extra virgin olive oil.
- Caesar salad with grilled chicken: Caesar salad is notoriously high in fat because it is loaded with parmesan cheese and egg. Try this healthy, vegan version of Caesar dressing by the Minimalist Baker. Use on a salad of mixed greens, roasted eggplant, and sundried tomatoes. Top with a serving of grilled chicken and Caesar dressing.
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Eating For Nonalcoholic Fatty Liver Disease Can Feel Daunting Make It Easier With The Following Liver
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Your liver is responsible for over 500 different functions in the body. This means that an unhealthy liver can mean poor health overall. One of the most common types of liver-related illnesses is nonalcoholic fatty liver disease , affecting nearly 1 in 3 adults and 1 in 10 children in America.
NAFLD signifies the accumulation of fat deposits in liver cells, inhibiting this essential organ from functioning properly. This fat buildup and consequent inflammation and swelling can cause cirrhosis scarring of the liver. In turn, cirrhosis can lead to liver cancer or liver failure.
While the exact cause of NAFLD isnt well understood yet, we do know about the best treatment: A healthy, liver-friendly diet. Not only can focusing on the following foods slow down NAFLD, but it can also reverse the progression of liver damage.
Mediterranean Baked Salmon And Vegetables
- 2 cups cherry tomatoes, halved
- 1 red bell pepper, chopped
- 1 small red onion, finely chopped
- 14 cup chopped pitted Kalamata olives
- 14 cup crumbled feta
- 3 cloves garlic, minced
- 3 tbsp extra-virgin olive oil, divided
- 12 tsp sea salt, divided
- 14 tsp ground black pepper
- 4 4- to 6-oz wild salmon fillets, skin removed, patted dry
- 2 tbsp chopped fresh flat-leaf parsley, optional
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What Foods Help Reverse Fatty Liver Disease
They might surprise you. We recommend patients with non-alcoholic fatty liver disease drink three cups of coffee per day, eat four tablespoons of olive oil a day and follow a Mediterranean diet, which emphasizes eating primarily plant-based foods and healthy fats.
People usually cant believe were asking them to add more food like coffee and olive oil to their diet, rather than restrict items or cut things out.
What Foods Help Prevent And Reverse Fatty Liver Disease
Medical providers preach about the importance of a healthy diet, but nutrition isnt always one-size-fits-all. For patients with fatty liver disease, the countrys most common chronic liver condition that affects about 100 million Americans and can lead to cirrhosis and cancer, it’s important to focus on diet and lifestyle changes.
As a registered dietitian and nutritionist at the University of Chicago Medicine’s Metabolic and Fatty Liver Disease Clinic, I recommend a diet full of healthy fats and plant-based foods as well as up to three cups of coffee per day to help keep your liver healthy.
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How Do These Foods Help Protect Your Liver
NAFLD is the most common liver disorder in the world. As NAFLD worsens, the liver works less effectively. The Mediterranean diet with its emphasis on plants and a lack of processed and sugary foods can help prevent nonalcoholic fatty liver disease.
According to the American Liver Foundation, NAFLD and NASH are more common in people who:
- Have high blood pressure
- Have type 2 diabetes or are prediabetic
- Have high levels of fat in their blood
Having three or more of these symptoms at the same time is called metabolic syndrome, which increases your risk of cardiovascular disease and other health problems.
You can have NAFLD or NASH without noticing any symptoms. If left untreated, NAFLD and NASH can lead to cirrhosis. Cirrhosis, or liver scarring, can lead to liver cancer or liver failure, which would require a transplant
To learn more about nonalcoholic fatty liver disease or to make an appointment with a specialist, contact the UPMC FLOW Clinic at UPMC.com/FLOW.
Editor’s Note: This article was originally published on August 10, 2020, and was last reviewed on April 25, 2022.
New England Journal of Medicine, Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra Virgin Olive Oil or Nuts. Link
New England Journal of Medicine, Adherence to a Mediterranean Diet and Survival in a Greek Population. Link
American Journal of Clinical Nutrition, Mediterranean Diet Pyramid: A Cultural Model for Healthy Eating. Link
Mediterranean Diet Breakfast Ideas
Breakfasts on the Mediterranean diet can be healthy and delicious, but they dont have to be complicated!
- Porridge: First, choose a whole-grain porridge of your choice, such as oatmeal, buckwheat, quinoa, or even brown rice. You can mix up the different grains each day to get a variety of textures and flavors. Mix in ground flaxseeds, blueberries, mango, diced apples, and sliced bananas. Serve with low-sugar, plant-based milk.
- Fruit and granola: Make a large fruit salad filled with frozen or fresh blueberries, blackberries, raspberries, and strawberries. If berries are frozen, microwave until warm. Top with a serving of your favorite homemade granola. In a pinch, choose a low-sugar, minimally processed packaged granola. Sprinkle with cinnamon and top with a spoonful of nonfat, low-sugar Greek yogurt and enjoy!
- Avocado toast: Avocado toast is all the rage these days, and its also acceptable for the Mediterranean diet. Make sure to choose a whole-grain bread that contains no added sugars. Top with sliced avocado and toppings of your choice, like tomato, sliced onions, and a crumble of feta cheese. Season with a dash of pepper, a sprinkle of salt, and a little hot sauce if you like spice. Occasionally, you can add an egg for extra protein.
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What Is The Mediterranean Diet
The Mediterranean diet is based on the way people ate during the 1960s in Greece and Italy. Those people lived longer than most people in the world. They also had some of the lowest rates of chronic issues, such as cancer and heart disease, and health problems linked to diet.
The Mediterranean diet consists of mostly plant-based foods, such as whole grains, beans, vegetables, fruits, seeds, and olive oil. It also includes modest amounts of fish, poultry, eggs, certain cheeses, and yogurt. Red meat is seldom eaten.
Foods that rarely if ever appear on the Mediterranean diet include deli meats, hot dogs, sausages, cookies, cakes, pies, brownies, ice cream and other desserts, or sugary drinks. People who follow the Mediterranean diet also rarely eat processed trans fats such as margarine, refined oils , and processed foods that contain those oils. Their primary source of fat comes from olive oil.
The Green Mediterranean Diet And Liver Health
When was the last time you thought about your liver and how its doing? Now may be a great time to consider ways you can improve your health and the health of your liver by adopting a Green Mediterranean diet.
Medical experts estimate one out of four people in the world have non-alcoholic fatty liver disease , a condition in which fat accumulates in the liver and affects how it functions. Left untreated, NAFLD can lead to inflammation in the liver, cirrhosis, liver tumors, and ultimately liver failure.
A lean liver, one where little or no fat is stored in the tissue, is a healthy liver. A lean liver functions well, doing all the things livers do, which are many. In fact, the liver is involved in more than 500 vital functions, including aiding in digestion, regulating blood clotting, removing bacteria from the blood steam, and making immune factors that help the immune system function well.
Doctor scan order non-invasive imaging technology scans to determine if a persons liver may be affected by NAFLD, but there are other clues, including elevated liver enzymes , low levels of folate in the blood, insulin resistance , and a type 2 diabetes diagnosis. Men and women are equally affected by NAFLD.
A recently published study showed that you can reduce the amount of fat in the liver through weight loss and dietary changes. The study, conducted in Israel, tested three dietary protocols:
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Mediterranean Diet Recipe Ideas
When youre starting a new diet plan, it can be difficult to know where to start and what flavors and ingredients to combine. Below weve outlined recipe ideas for breakfast, lunch, dinner, snacks, and even desserts that follow the Mediterranean diet. Dont be afraid to experiment with ideas and try out your own flavor combinations, too!
What The Research Says: Mediterranean Diet For Fatty Liver Disease
Studies have shown the efficacy of the Mediterranean diet for helping reverse fatty liver disease. Researchers at the University of Cambridge School of Clinical Medicine in Cambridge, United Kingdom, and the Lausanne University Hospital in Lausanne, Switzerland, assessed the impact of the Mediterranean diet on fatty liver disease across two cohorts of adults. Results found that adults adhering to the Mediterranean diet were less likely to have fat accumulation in the liver.
The Mediterranean diet is in line with all dietary requirements for supporting the reversal of fatty liver disease, including healthy fats, essential amino acids, complex carbohydrates, fiber, vitamins, minerals, and antioxidants. All of these foods work in harmony to lower inflammation in the liver while reversing fat stores in the liver.
What about the Mediterranean diet for diabetics? The Mediterranean diet is absolutely an effective diet for diabetes and other conditions associated with metabolic syndromes like insulin resistance, high blood pressure, and obesity. All of the aspects of the Mediterranean diet that promote a healthy liver also support optimal metabolic functioning. Plus, the Mediterranean diet emphasizes the importance of cutting out processed foods, added sugars, and saturated fats, all of which contribute to high cholesterol, high blood pressure, insulin resistance, and type 2 diabetes.
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Include Small Portions Of Fish Chicken Eggs And Low
Some versions of the Mediterranean diet may encourage moderate amounts of chicken and low-fat dairy. If you have fatty liver disease, stick mainly to fatty fish for protein and essential amino acids, with smaller portions of chicken and dairy. A primarily plant-based Mediterranean diet is the best way to fight against inflammation, promote gut health, and support the reversal of fatty liver disease.
Fatty fish is a superior meat source when compared to chicken and dairy because it not only affords all essential amino acids but also loads of anti-inflammatory omega-3 fatty acids. The naturally occurring fats in fish are healthy polyunsaturated fats that promote liver and brain health.
Think about how youve never heard of low-fat fish. This is because theres no health reason to remove the fats present in fish and doing so would actually make the fish less healthy. In contrast, the naturally occurring fats in dark meat chicken or dairy are saturated fats that play a role in worsening cholesterol levels and negatively impacting metabolic health and cardiovascular function. Excellent fatty fish options include salmon, mackerel, tuna, sardines, and anchovies.
Garlic To Improve Overall Health
This vegetable not only adds flavor to food, but small experimental studies also show that may help reduce body weight and fat in people with fatty liver disease.
In a recent , patients with NAFLD that took 800 mg of garlic powder per day for 15 weeks saw reductions in liver fat and improved enzyme levels.
When it comes to whole food consumption, a
If you have fatty liver disease, your doctor may recommend avoiding certain foods or at least eating them sparingly. These foods generally contribute to weight gain and can increase blood sugar.
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Rounding Out Your Mediterranean Meal Plan With Exercise
To get the most benefit from your diet plan to help reverse fatty liver disease and improve metabolic health, supplement your routine with regular exercise. Combined with healthy eating, regular cardio and strength-training helps lower blood pressure, improve insulin resistance, promote weight loss, and facilitate the reversal of fat accumulation in the liver.