The Mediterranean diet: Spain has been declared the healthiest country in the world
What is the Mediterranean diet?
Apart from other factors, the Spanish lifestyle is based on the Mediterranean diet, which is one of the key points in this classification, Even if it has the word diet in it, the Mediterranean diet is more of a way of living and eating healthy.
The Mediterranean diet is an eating pattern that has been around for a very long time. Actually, it is not so much a “diet” that’s bound by a set of hard-and-fast rules, as it is more of an eating style that incorporates ingredients that are traditionally eaten by people who reside along the banks of the Mediterranean Sea. The Mediterranean diet is a way of eating based on the traditional cuisine, While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil
Overall, the diet emphasizes whole, minimally-processed foods. It focuses on filling its followers’ plates with mostly plants, rather than red meat, and leans on a variety of flavors that enhance—instead of hurt—your health. (Hello, herbs and spices! Goodbye, salt!)
Some additional benefits of eating a diet low in red meat, sugar, and saturated fat, such as the Mediterranean diet, include:
Lower risk of heart disease
May reduce risk of strokes in women
Improved brain and gut health
Reduced cancer risk
Spain is the healthiest country in the world, at least according to the Bloomberg Healthiest Country Index, which rates up to 169 nations and is compiled by taking a wide range of different indicators into account, plus studies by the UN, the World Bank and the World Health Organisation.
How to follow the Mediterranean diet
The good news is, you don’t need to move to Southern Europe to put Mediterranean-style eating into practice. This way of eating is more about the types of foods you’re eating and less about counting calories or trying to stick to a long list of diet rules.
Following the Mediterranean eating pattern is possible with a few simple tweaks to your shopping list:
Go meatless at least once a week. Cook more meals with beans.
Enjoy fish and seafood twice a week. Oily fish like salmon, mackerel, and sardines are good for your heart and brain.
Eat some dairy. Enjoy plain Greek yogurt and small amounts of cheese.
Switch to whole grains. Skip white, refined grains and choose barley, brown rice, and oats.
Include fresh fruit. Eat it as a snack and enjoy it for dessert.
Let extra virgin olive oil become your go-to oil. Use it for cooking and salad dressings. (Yes, you can cook with extra virgin olive oil!)
Seek out healthy fats. Opt for avocados, nuts, and seeds.
Flavor your food with herbs and spices. Give up salt (or give it a break).
Save red meat and sugary desserts for special occasions. Your heart will thank you for it!
Benefits of this diet:
Fights inflammation
Fatty fish like salmon, mackerel, and tuna are high in omega-3 fatty acids, which help reduce inflammation.
Strengthens skin
The omega-3s in fish help keep skin cells strong and elastic.
May help ease pain
A compound in olive oil called oleocanthal may have a similar effect to NSAIDs like ibuprofen and aspirin.
Could lower cancer risk
A Mediterranean diet may cut the risk of uterine and breast cancer.
Here are some tips to get started!
– avoid consuming processed food, especially those that containing hydrogenated vegetable oil. They are usually present in products like margarine and pastries, but they are not good for your health.
– eat 3-7 eggs per week: they have all the nutrients you need and therefore are a complete meal in and of themselves.
– avoid all sugary drinks and super-processed foods.
– have dairy twice a day. While Infants, children, pregnant women and women in menopause should add a third one to their daily diet, people suffering from obesity, high cholesterol and cardio-vascular problems should have it skimmed. Yoghurt is an extremely healthy way of incorporating dairy into your daily eating habits.
– use iodised salt in small quantities. If you feel like your food doesn’t taste much, use aromatic herbs like oregano and parsley instead.
It feels redundant to say it, but you also need to drink two litres of water every day and exercise regularly!
Barcelona, with its gorgeous architecture, beautiful beaches, ample green spaces, surrounding mountains and idyllic climate, make it one of Europe's best cities to exercise outdoors.
Whether you are born and raised in Barcelona or are just passing through on business or holidays, Barcelona has a wide range of great outdoor spots for fitness and sports activities to satisfy your needs!
Barcelona boasts 7 beautiful beaches and a delightful climate, making it an ideal place to workout and get a tan at the same time.
Here are some great places to exercise!
Located on the Northeast side of the city, Parc forum boasts stunning contemporary architecture and infrastructure perfectly suited to exercise
Street workout park Barcelona is Spain's equivalent to muscle beach California. With beautiful views along the beach in both directions and a wide range of bars and equipment to choose from, it's one of Barcelona's best spots to get in a calisthenics workout and to show off your summer physique.
The Carrera de Les Aigues is a 9-kilometre unpaved track that winds it's way up and around the Collserola mountain. With beautiful views overlooking the city and a range of tracks to accommodate different fitness levels, it's a great place to walk, run and cycle whilst escaping the hustle and bustle of Barcelona city.
The beautiful scenery and warm weather alongside many brilliant restaurants to accompany a balanced and healthy lifestyle makes Barcelona a great place to be!
At WRC we love to share experiences and recommendations! we hope you enjoyed this blog!
