Mediterranean diet

Health benefit #1:Strict followers of the Mediterranean diet not only had significantly lower rates of heart disease and cancer, but also lived longer than those who did not follow the diet (New England Journal of Medicine, June 26, 2003).
Health benefit #2:
The health benefits of a daily intake of peppers are well established. Eating peppers can:
• Reduce respiratory illnesses
• Help asthmatics breathe more easily
• Control and often cure sinus and nasal passage problems
• Reduce headaches
• Provide a major source of vitamin C
Peppers are found in salads and most daily food.
Health benefit #3:
Onions have significant health benefits. For instance, they can:
• Boost good-type HDL cholesterol (particularly when consumed raw)
• Reduce total cholesterol levels
• Increase blood-clot dissolving activity
• Reduce the risks of diabetes
• Attack bacteria that cause infection
• Reduce the risk of certain cancers
Onions are found in most of the dishes, warm & cold.
Health benefit #4:
The health benefits of garlic are no secret. Garlic can:
• Lower blood pressure.
• Lower LDL Cholesterol.
• Help reduce atherosclerotic buildup (plaque) within the arterial system.
• Lower or help to regulate blood sugar.
• Help to prevent blood clots from forming, thus reducing the possibility of strokes and thromboses.
Garlic is found in most of the dishes, warm & cold.
Health benefit #5:
Garlic can also:
• Help to prevent cancer, especially of the digestive system
• Help to remove heavy metals such as lead and mercury from the body.
• Be a potent natural antibiotic and, while far weaker than modern
antibiotics, can still kill some strains of bacteria that have become
immune or resistant to modern antibiotics.
• Have anti-fungal and anti-viral properties.
Cooked garlic is found in most of our dishes.
Health benefit #6:
Further still, garlic:
• Can be a potent natural antibiotic
• Contains Selenium, which is an excellent antioxidant
• Is best eaten raw.
• When consumed raw, contains the Allicin compound, which is responsible for its powerful healing.
Raw garlic is found in our Hummus, Babaghannoush, Moussaka and many other cold dishes. Cooked garlic is found in almost all of the hot dishes.
Health benefit #7:
A Swedish study suggests that a Mediterranean type of diet - one that emphasizes fish, olive oil, whole grains, legumes, and fruits and vegetables, and limits animal fats and processed foods - can help control the inflammation of rheumatoid arthritis (annals of the Rheumatic Diseases). Legumes are found in Hummus, lentils and green beans. Vegetables are central in Babaghannoush and Moussaka. Shawarma is low in fats (it's drained off) and most of the dishes are made with olive oil.
Health benefit #8:
A recent study involving 22,043 adults who live in Greece was carried out by researchers from the Harvard School of Public Health and the University of Athens Medical School. This study proved that a Mediterranean diet which is as much as 40% fat actually reduced the chance of dying from heart disease or cancer by more than 25%. Many other studies of populations who eat a traditional Mediterranean Diet have shown a reduced incidence of heart disease, cancer, other chronic diseases, as well as a relatively long life-expectancy.
Health benefit #9:
There exists such a thing as "heart-healthy fat." The most striking difference between a Mediterranean diet and a North American or Northern European diet is the sources of fats that dominate the two diets. Even though 40% of the daily calories in the Mediterranean diet come from fat, this fat comes mainly from monounsaturated plant sources, which helps lower blood cholesterol and protect against heart disease. The fat sources in North American diets, however, come mainly from saturated animal-based fat sources, such as butter or red meat, which are not heart healthy. Most of the dishes are made with x-virgin olive oil.
Health benefit #10:
Grilled, not fried! Another aspect of the Mediterranean diet that distinguishes it from the American diet is that most foods in Mediterranean cuisine are grilled, charbroiled, or boiled, and not fried. the Chicken & Beef Shawarma, Chicken Taouk and Beef Kabobs are all grilled.

Health benefit #13:
Many dishes in Mediterranean cuisine are not complete until they've been sprinkled with chunks of feta cheese. Feta cheese, made from goat's milk, provides an excellent source of calcium, zinc, riboflavin, and vitamin B12, which help strengthen bones, teeth, and the immune system. Feta cheese is a main ingredient in the Greek salad.

EAT a Mediterranean diet, and live a longer, healthier life.