Those who wish to lower their risks of developing diseases such as cancer, cardiovascular disease and diabetes may find it beneficial to embrace eating habits patterned after Mediterranean- or Nordic-style diets.
This is according to a report by the World Health Organization (WHO) which found that both diets helped to reduce cases of chronic illnesses, such as heart disease, stroke, diabetes and some cancers in countries that actively promoted them.
“Both of these diets are really good in terms of impact on health. That is not in doubt,” said co-author Joa?o Breda, an official from the WHO’s European office for prevention and control of noncommunicable diseases.
Breda said that they conducted the study to check whether countries were using existing data on both Mediterranean and Nordic-style diets to inform healthy eating policies in their cities.
Countries such as Ireland, Spain and Greece promoted the benefits of the Mediterranean-style diet, while Norway, Sweden, Finland and Iceland recommended the adoption of a Nordic-style diet in order to attain optimal health and overall wellness.
Breda noted that governments need to do more in terms of promoting good diets, especially since there are now epidemics of unhealthy eating and obesity in many areas around the world.
“We are not recommending any particular diet, but when countries think about the improvements they want to make, they might be inspired by these diets. If you adopt them, you save the health system money. There are lots of advantages,” Breda said.
Touted as one of the healthiest eating patterns that one can adopt, the Mediterranean diet is based on the traditional cuisine of countries bordering the Mediterranean Sea.
Because it is patterned after the eating habits of a diverse set of cultures, there is no single definition of the Mediterranean diet. But experts agree that it is one that is typically high in organic vegetables, fresh fruits, whole grains, beans, nuts and seeds, wild-caught fatty fish and olive oil.
Mainly because of its healthy, wholesome nature, the Mediterranean Diet has been recommended in the Dietary Guidelines for Americans as a diet that promotes health and helps prevent chronic disease.
Aside from that, the Mediterranean diet is also considered to be an “intangible cultural asset” by the United National Educational, Scientific and Cultural Organization (UNESCO).
Want to get started with the Mediterranean Diet? Here are some tips:
Aside from having to switch out some items in their food habits, those who are planning to adopt the Mediterranean Diet must also make an effort to engage in moderate physical activities in order to ensure their overall wellness.
In many ways, the Nordic diet is similar to its Mediterranean counterpart, in the sense that it also focuses on increased consumption of vegetables, berries, legumes, whole grains and fatty fish.
Unlike the Mediterranean Diet, however, the Nordic Diet is relatively new, as it was only created back in 2004 by a group of nutritionists, scientists, and chefs to address growing obesity rates and unsustainable farming practices in Norway, Denmark, Sweden, Finland and Iceland.
According to experts, following the Nordic Diet can help improve the blood lipid profile and insulin sensitivity of hypercholesterolemic subjects, as well as trigger reductions in their blood pressure and body weight.
Aside from helping people achieve optimal wellness, the Nordic Diet is also considered to be good for the environment, as it emphasizes the consumption of foods that are locally sourced and sustainably farmed.
Here’s how you can get started on the Nordic Diet:
In addition, you must also back on milk fats such as butter and cream, as well as watch your sugar and salt intake, should you decide to follow this particular diet.
With that said, here are some recipes that you can create, all of which are aligned with the principles behind the Mediterranean and Nordic Diets:
This light, refreshing salad brings a taste of Sicily to your table.
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Though it may seem indulgent, this delicious holiday dessert is actually quite nutritious. It’s low sugar, dairy-free, gluten-free, and rich in plant-based ingredients. In addition, you can prepare it well ahead of time, freeze it and then thaw it out for that special occasion.
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When it comes to adopting healthier lifestyles, one of the best — and easiest — things that one can do is to weed out the unhealthy parts of one’s diet and replace them with more healthful ones.
Just take a look at the Mediterranean and Nordic Diets, two eating patterns that put emphasis on the importance of eating clean, whole foods that have both been linked to several impressive health benefits.
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