The Mediterranean diet is probably the healthiest diet in the world. It’s effectiveness in reducing heart ailments, helping in weight loss and promoting the general well-being of those who adhere to it has been proven over the years. The reason the Mediterranean diet succeeds where other diet plans are not so efficient is that it is not only a diet plan but a lifestyle. It emphasizes on eating healthy foods, taking the right portions, moderate consumption of red wine, exercising regularly and sharing meals with friends and family. The diet takes a holistic approach to promoting good health, and it is suitable for people of all ages.
5 Ways to Follow The Mediterranean Diet
- Eat Less Saturated Fats
You can do this by substituting red meat for white meat and plant protein such as nuts and beans. Take fish at least twice a week. Fatty fish is particularly good for a healthier heart and brain due to their richness in omega-3 fats. Avoid processed fats, butter and margarine and use monounsaturated plant-based oils.
- Take More Vegetables and Fruits
It is advisable to eat between three and eight servings of vegetables daily. Vegetables are rich in vitamins, antioxidants, and fiber. They can easily be integrated into meals as ingredients or eaten as salads. You can also nibble on raw vegetables like carrots and tomatoes anytime. Ensure that you eat fruits daily.
- Eat Whole Grain Foods
Whole grain foods are healthier than processed foods. They are also rich in fiber, and they make you fuller. Whole grain pasta, bread, rice, oatmeal, corn, rye, and quinoa are some of the healthy cereals that you can eat.
- Snack On Healthy and Nutritious Foods
Bad snacking habits are among the leading causes of obesity and other lifestyle diseases. You should substitute processed snacks, biscuits, chips, etc. for healthy snacks like fruits, seeds, nuts and of course, delicious olives from Spain. They will fill your stomach and make you healthier at the same time.
- Drink Wine with Moderation
Moderate drinking is proven to reduce the risk of heart diseases. While following the Mediterranean diet, it is advisable to take a glass or two of red wine together with a meal or your snack. The wine contains antioxidants beneficial to your arteries and blood thinning qualities make you less prone to blood clots.