Mediterranean food is not only delicious, but it is also extremely healthy and can lead to a much longer and happier life. During the month of May, we celebrate International Mediterranean Diet Month to encourage people to eat healthier and adopt the Mediterranean way of living, which includes eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes, nuts, herbs, and spices.
The Mediterranean diet has been studied a lot more than other diets and studies show that it can lower your risk of various diseases, such as heart disease, diabetes, depression, and many others.
What’s In A Mediterranean Diet?
Fruits and Vegetables
One of the best things about eating the Mediterranean diet is that you have an abundance of fruits and vegetables to pick from, so you are not limited to eating the same thing day after day. Eating fruits and vegetables provide nutrients, antioxidants, and vitamins, which are also low in calories and help protect you against various diseases.
Whole Grains
These include wheat, oats, quinoa, barley, and rye. They contain the minimal amount of saturated or trans fats but contain a vast amount of phytochemicals (disease preventive properties), antioxidants, fiber, iron, magnesium, and vitamins B and E. Studies have shown that people who eat three servings of whole grains, greatly reduce the risk of heart disease.
The Plant-Based Lifestyle Is The Best Medicine I’ve Ever Prescribed
Legumes
These include lentils, beans, fava beans, kidney beans, peas and others. They are low in fat and cholesterol, which is a good source of protein and immensely potent when it comes to supplementing important vitamins.
Nuts and Seeds
These improve blood vessel function, as well as decrease the size of atherosclerotic plaque which can cause the impede of blood flow and blood clotting. Nuts and seeds have healthy fats that contain omega-3 acids which play a crucial role in brain function, as well as the heart and your mood. Remember to consume in moderation as they are high in calories.
Olive Oil
Olive oil is a key ingredient in the Mediterranean diet, which is great for decreasing bad cholesterol. Remember to always use “extra” virgin olive oil as it is minimally processed. Olive oil helps fight inflammation, as it can lead to heart disease, cancer, diabetes, arthritis, metabolic syndrome and many others.
Meat
Meats should be eaten in small portions and lean cuts are preferred over red meat. Fish, duck, poultry, lean pork, are among the list of lean proteins without the high levels of saturated fats. Red meat gives you a higher chance of cardiovascular disease, diabetes and can even shorten your lifespan.
The Mediterranean Diet is the ideal diet because it’s healthy, feel full, and also give your body a chance to live longer. Wine is also allowed on the diet, so raise a glass to longevity as you sit down to enjoy your next meal!