Mediterranean diet, inspired by the countries bordering the Mediterranean Sea, is known as one of the healthiest diets in the world. This diet, which emphasizes the abundant consumption of fruits, vegetables, whole grains, legumes, nuts, and olive oil, is not only enjoyable in terms of taste, but also rich in nutrients and healthy due to the presence of antioxidants in fat. It plays an effective role in reducing the risk of heart disease, diabetes and Some cancers play a role.... Numerous studies have shown that people who follow this diet live longer and have a better quality of life.... What is the Mediterranean diet?.. The Mediterranean diet, inspired by the food traditions of the countries bordering the Mediterranean Sea, is today known as one of the healthiest and most sustainable ways of eating in the world. Consumption of fish, chicken, dairy products Products and eggs and limiting red meat are other distinctive features of the Mediterranean diet... Why is the Mediterranean diet good for heart health?... The Mediterranean diet is very useful for diabetics and heart patients because of its positive effects on heart health and blood sugar control. It is like olive oil and healthy proteins. It lowers cholesterol, blood pressure, helps regulate blood sugar and reduce inflammation. This diet helps control and prevent heart disease, diabetes and some types of cancer by providing healthy unsaturated fats and foods rich in fiber and antioxidants. **Plant foods:** The Mediterranean diet is plant-based....Main foods include vegetables, fruits, legumes, seeds, nuts, and whole grains..These foods make up the bulk of every meal and are important sources of fiber, vitamins, and essential nutrients..Main sources of healthy fats that help lower **LDL cholesterol**... Also, using vegetable fats instead of fats from saturated and trans fats can reduce the risk of heart diseases... **Seafoods:** Fatty fish such as salmon, mackerel, sardines and tuna are rich in omega-3 fatty acids that help heart health and reduce inflammation.... Consume these fish two to three times in this diet... Consume in a limited way and preferably once or twice a month... Focus The main focus is on the consumption of vegetable proteins and seafood.... **Whole grains:** Whole grains such as brown rice, oats, and quinoa should be replaced with bread and white rice.... These high-fiber grains help improve the digestive system and control blood sugar levels without increasing fat. .... example of a Mediterranean diet plan It's important to check with your doctor before making any drastic changes to your diet or trying new meal plans....they'll make sure the plan you're looking for is the best for your individual needs....they may also share meal plans and recipes with you...generally, when you're thinking about meals, you'll want to gather some options and recipes for breakfast, lunch, dinner, and snacks....the more variety, the better....you You don't want to be stuck in limbo or feel restricted about what foods you can or should eat.... Fortunately, with the Mediterranean diet, there's plenty of room to change things up #eg.. Mediterranean Diet Breakfast A Mediterranean diet breakfast emphasizes fresh, whole ingredients, healthy fats, and lean protein. Here's a simple example: 1.... Greek yogurt with fresh fruits and nuts.... 2.... Barley with fresh berries and ground flax seeds.... 3.... Whole grain toast with nut butter and nutritious smoothie.... 4.... Egg white omelet with fresh and seasonal vegetables.... 5... Whole grain toast with hummus and cucumber diet ###en# diet Due to its variety and flexibility, the Mediterranean diet allows you to design delicious and healthy meals. You can prepare your desired lunch by combining the following foods: - Marine proteins: tuna, salmon with fresh vegetables and light sauces.... - Legumes: lentil salad, white beans with vegetables and pleasant spices.... - Whole grains: bulgur salad, whole grain pasta with fresh vegetables and healthy sauces.... - Other proteins: grilled chicken, tofu or portobello with vegetable salad or diet soup.... Example.. 1.... brown rice with a combination Grilled vegetables (eggplant, stewed zucchini), grilled chicken, Greek yogurt and olives.... 2.... Sandwich made with wholemeal bread, homemade hummus and fresh vegetables.... 3.... Zucchini noodles with mozzarella, cherry tomatoes and Mediterranean diet #مديترانه# For an enjoyable and nutritious Mediterranean dinner, you can be inspired by these diverse and delicious options: 1.... Moussaka: To prepare moussaka, we cut and fry the eggplants, then put spices and sauce in layers in a dish containing cooked minced meat and bake it in the oven until it turns golden and crispy... 2.. Grilled salmon with mango sauce: To prepare grilled salmon with mango sauce, first season the salmon pieces completely, salt and pepper. in While cooking, prepare the mango sauce by mixing the cooked mango, lemon juice, honey and red pepper and finally pour it on the grilled salmon... 3... Cod fish with lentils: To prepare cod fish with lentils, first cook the lentils and then season the cod fish pieces with spices and fry them in a pan, then on the cooked vegetable stew... and spinach: to prepare the peas and spinach stew first Soak the chickpeas and then cook with fried onions and spices along with water, then finally add fresh spinach and let it cook for a few more minutes until the flavors combine... 5... Different salads such as cucumber and sesame salad, fennel, orange and mint salad, vegetable salad For healthy, ready-to-eat snacks, you can prepare a variety of options ahead of time.. For example, a handful of unsalted nuts and seeds, fresh seasonal fruit, fat-free Greek yogurt with a hint of dark chocolate, whole wheat crackers with hummus, or raw vegetables are good for making Greek yogurt. Instead of focusing on precise calorie counting and detailed instructions, the Mediterranean diet emphasizes healthy eating patterns... Research has shown that this diet has positive effects on reducing the risk of cardiovascular disease and other diseases.