Penelope, a famous Spanish film actress? Penélope Cruz Sánchez? has a graceful figure that everyone envies. Even though she was put on by paparazzi, she remained healthy and beautiful. What is her unique secret? Actually, the answer is simple. Penelope is a famous "Mediterranean diet" activist. Eating more whole grains and deep-sea fish, plus a lot of vegetables and fruits, can not only make her eat the necessary nutrients in a balanced way, but also make her figure neither fat nor thin, and easily maintain a good figure.

The Mediterranean diet popular for many years, eating more fruits and vegetables and healthy oil diet is also a good way to lose weight. According to WebMD website, the Mediterranean diet is one of the healthiest and most balanced diet plans. It originated from people's dietary pattern in the Mediterranean, and later it was found that this dietary pattern has excellent health benefits, including reducing the incidence of cardiovascular disease and dementia and anti-aging. In addition, the most exciting thing is that it also helps to lose weight!

What is the Mediterranean diet?

The Mediterranean diet includes more fruits and vegetables, less red meat, and carbohydrates are mainly whole grains. The point is to choose only healthy vegetable oils. Therefore, although 35%~40% of the calories in the diet come from fat, they are all healthy oil sources. For example, olive oil, mustard oil and linseed oil are all unsaturated fatty acids, which are also helpful to protect cardiovascular health.

Mediterranean diet can prevent cardiovascular diseases, lower cholesterol and prevent metabolic diseases such as diabetes. As for the brain, it can also help prevent Alzheimer's disease and other dementia-related diseases, depression, Parkinson's disease and so on.

Six tips for a typical Mediterranean diet

1. Eat all kinds of fruits and vegetables every day, such as grapes, blueberries, tomatoes, broccoli, peppers, spinach, eggplant and beans.

2. Avoid refined carbohydrates and eat starch with low glycemic index, such as cereals, brown rice, whole wheat bread and pasta.

3. Use vegetable oil containing unsaturated fatty acids for oil, and do not touch foods such as cream, palm oil and coconut oil. Dairy products only choose low-fat cheese, yogurt and milk.

4. Eat deep-sea fish such as tuna, salmon, mackerel and sardines twice a week, and eggs or white meat twice.

5. Eat less red meat, no more than 3 ounces a month, which is the size of a deck of playing cards.

6. Desserts and sugary drinks are as high as 1 time a week. Too much sugar is harmful to losing weight.