Spanish Cuisine Spanish cuisine, another pillar of the Mediterranean diet, combines fresh produce, olive oil, legumes, seafood, and moderate wine in a flavorful yet health-conscious way. Staples include gazpacho (chilled tomato soup rich in lycopene), patatas bravas (potatoes with spicy tomato sauce—best baked, not fried), and paella made with saffron, vegetables, rabbit, or seafood. Tapas culture encourages variety and portion control—small plates of grilled octopus, marinated olives, or roasted peppers promote mindful eating. Jamón ibérico (cured ham) is enjoyed sparingly for its rich taste and healthy monounsaturated fats. Olive oil is used generously but replaces butter or cream. Wine, especially red, accompanies meals in moderation, contributing resveratrol. Coastal regions favor fish high in omega-3s, while inland areas use beans and grains. Traditional cooking avoids heavy sauces; instead, garlic, paprika, and parsley enhance natural flavors. Though modern fast food poses challenges, rural Spain maintains ancestral habits. With its social dining, seasonal ingredients, and balanced macronutrients, Spanish cuisine supports heart health and longevity without sacrificing joy or tradition.
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