How to start enjoying the benefits of the Mediterranean diet
The popular Mediterranean diet has numerous possible health benefits, including lowering the risk of developing cardiovascular disease. In this article you will learn more about the Mediterranean diet, and why it might be right for you.
What is the Mediterranean diet?
The Mediterranean diet consists of foods from countries that surround the Mediterranean Sea, such as Greece and Italy.
The most abundant foods in this diet include fruits, vegetables, nuts, beans, seafood and olive oil. Dairy, lean meats, and red wine are also consumed in moderation.
Why is the Mediterranean diet healthy?
The Mediterranean diet is full of healthy, nutrient-dense whole foods. It is based on ingredients that have little or no processing or are low in saturated fats.
This diet has been linked to a range of physical and mental health benefits, including:
- Reduced risk of heart disease and stroke
- Lower ‘bad’ cholesterol levels and higher ‘good’ cholesterol
- Reduced risk of Alzheimer’s disease and Parkinson’s disease
- Extended lifespan
- Decreased risk of type 2 diabetes
How can you start enjoying the Mediterranean diet?
Following the Mediterranean diet might involve making some changes to your diet. Try making one small change each week to make things more manageable.
Here are the key aspects of the Mediterranean diet to include in your nutrition plan:
- Include lots of vegetables and fruits
- Consume seafood at least twice a week, for example, salmon, sardines or mackerel which are rich in omega-3.
- Consume whole grain carbohydrates, for example, quinoa and farro which can also be incorporated into salads
- Eat lean meats 2-3 times a week, examples include chicken breast and turkey
- Consume healthy unsaturated fats, for example, olive oil
- Eat dairy in moderation
- Limit added sugar
- Avoid processed foods
This diet is full of delicious, flavorful food and there are many cookbooks and online recipes to help get you started.