Home Living How‌ ‌To‌ ‌Improve Your Health by Starting ‌the‌ ‌Mediterranean‌ ‌Diet

How‌ ‌To‌ ‌Improve Your Health by Starting ‌the‌ ‌Mediterranean‌ ‌Diet

by Alan Daniel
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Whenever‌ ‌you‌ ‌hear‌ ‌about‌ ‌Mediterranean‌ ‌cuisine,‌ ‌the‌ ‌first‌ ‌thing‌ ‌that’s‌ ‌likely‌ ‌to‌ ‌pop‌ ‌up‌ ‌in‌ ‌your‌ ‌mind‌ ‌is‌ ‌pizza,‌ ‌pasta,‌ ‌or‌ ‌lamb‌ ‌chops.‌ ‌However,‌ ‌these‌ ‌foods‌ ‌don’t‌ ‌match‌ ‌the‌ ‌healthy‌ ‌plans‌ ‌advertised‌ ‌in‌ ‌the‌ ‌Mediterranean.‌ ‌

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The Mediterranean‌ ‌lifestyle revolves around ‌eating‌ ‌fresh,‌ ‌staying‌ ‌active,‌ ‌and‌ ‌enjoying‌ ‌a‌ ‌healthy‌ ‌lifestyle.‌ ‌It’s‌ ‌fair‌ ‌to‌ ‌say,‌ ‌the‌ ‌Mediterranean‌ ‌diet‌ ‌is‌ ‌the‌ ‌most nutritious‌ ‌diet‌ ‌among‌ ‌all‌ ‌the‌ ‌others.‌ ‌Rather‌ ‌than‌ ‌restricting‌ ‌calorie‌ ‌intake‌ ‌and‌ ‌limiting‌ ‌food‌ ‌choices,‌ ‌it‌ ‌emphasizes‌ ‌enjoying‌ ‌whole‌ ‌foods‌ ‌with‌ ‌regular‌ ‌physical‌ ‌activity.‌ ‌ ‌

But why do you want to follow this lifestyle? What is in it for you besides delicious food?

According‌ ‌to‌ ‌the‌ ‌‌Seven‌ ‌Countries‌‌ ‌study,‌ ‌research‌ ‌has‌ ‌proved‌ ‌people‌ ‌who‌ ‌followed‌ ‌a‌ ‌Mediterranean‌ ‌diet‌ ‌had‌ ‌a‌ ‌lower‌ ‌risk‌ ‌of‌ ‌cardiovascular‌ ‌diseases.‌ 

‌Moreover,‌ ‌it‌ ‌also‌ ‌reduces‌ ‌the‌ ‌risk‌ ‌of‌ ‌muscle‌ ‌weaknesses‌ ‌and‌ ‌Alzheimer’s‌ ‌disease.‌ ‌ ‌But how does the Mediterranean‌ ‌diet‌ do that?

The different foods present within this diet are full of anti-oxidants and anti-inflammatory nutrients. From nuts to a wide array of vegetables and fresh oils, you can see that it provides many valuable benefits. These tremendous benefits of these great foods combined with 

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5‌ ‌Lifestyle‌ ‌Changes‌ ‌to‌ ‌Make‌ ‌with‌ ‌Mediterranean‌ ‌Diet ‌

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For‌ ‌starters,‌ ‌here‌ ‌are‌ ‌five‌ ‌changes‌ ‌you‌ ‌need‌ ‌to‌ ‌make‌ ‌to‌ ‌get‌ ‌started‌ ‌on‌ ‌your‌ ‌Mediterranean‌ ‌diet‌ ‌today.‌ ‌Also,‌ ‌before‌ ‌jumping‌ ‌into‌ ‌the‌ ‌new‌ ‌lifestyle‌ ‌all‌ ‌at‌ ‌once,‌ ‌you‌ ‌may‌ ‌incorporate‌ ‌all‌ ‌the‌ ‌ changes‌ ‌slowly‌ ‌and‌ ‌gradually.‌ ‌

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#1.‌ ‌Switch‌ ‌to‌ ‌olive‌ ‌oil

Toss‌ ‌the‌ ‌butter‌ ‌and‌ ‌switch‌ ‌to‌ ‌olive‌ ‌oil.‌ ‌Extracted‌ ‌from‌ ‌olive‌ ‌trees,‌ ‌the‌ ‌natural‌ ‌oil‌ ‌reduces‌ ‌folic‌ ‌

acid‌ ‌inflammation‌ ‌and‌ ‌even‌ ‌has‌ ‌beneficial‌ ‌effects‌ ‌on‌ ‌cancer‌ ‌genes.‌ ‌

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#2.‌ ‌Eat‌ ‌lots‌ ‌of‌ ‌greens

Have‌ ‌a‌ ‌bowl‌ ‌of‌ ‌salad‌ ‌with‌ ‌every‌ ‌meal.‌ ‌Finely‌ ‌chop‌ ‌lettuce,‌ ‌carrots,‌ ‌cucumbers,‌ ‌tomatoes,‌ ‌olives,‌ ‌

and‌ ‌any‌ ‌vegetables‌ ‌you‌ ‌like.‌ ‌A‌ ‌bit‌ ‌of‌ ‌salt‌ ‌and‌ ‌pepper‌ ‌for‌ ‌flavoring,‌ ‌and‌ ‌you‌ ‌are‌ ‌good‌ ‌to‌ ‌go.‌ ‌ ‌

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#3.‌ ‌Swap‌ ‌red‌ ‌meat‌ ‌for‌ ‌fish

Tuna,‌ ‌salmon,‌ ‌sablefish,‌ ‌and‌ ‌sardines‌ ‌are‌ ‌all‌ ‌rich‌ ‌in‌ ‌omega‌ ‌three‌ ‌fatty‌ ‌acids.‌ ‌They‌ ‌reduce‌ ‌inflammation‌ ‌and‌ ‌lower‌ ‌cholesterol‌ ‌levels.‌ ‌Chicken,‌ ‌eggs,‌ ‌and‌ ‌cheese‌ ‌can‌ ‌also‌ ‌be‌ ‌enjoyed‌ ‌but‌ ‌in‌ ‌moderate‌ ‌portions.‌ ‌ ‌

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#4.‌ ‌Rethink‌ ‌your‌ ‌dairy

Add‌ ‌cheese‌ ‌in‌ ‌moderate‌ ‌portions‌ ‌to‌ ‌your‌ ‌meal.‌ ‌Feta‌ ‌or‌ ‌parmesan‌ ‌cheese‌ ‌is‌ ‌still‌ ‌more‌ ‌beneficial‌ ‌than‌ ‌American‌ ‌processed‌ ‌cheeses.‌ ‌Skip‌ ‌flavored‌ ‌yogurts‌ ‌and‌ ‌enjoy‌ ‌plain‌ ‌yogurt.‌ ‌

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#5.‌ ‌Snack‌ ‌on‌ ‌nuts

Nuts‌ ‌contain‌ ‌high‌ ‌content‌ ‌of‌ ‌poly‌ ‌and‌ ‌monounsaturated‌ ‌fats.‌ ‌Plus,‌ ‌they‌ ‌have‌ ‌protein‌ ‌and‌ ‌fiber‌ ‌too.‌ ‌Snacking‌ ‌on‌ ‌nuts‌ ‌will‌ ‌keep‌ ‌you‌ ‌full‌ ‌for‌ ‌a‌ ‌longer‌ ‌duration‌ ‌and‌ ‌will‌ ‌keep‌ ‌the‌ ‌blood‌ ‌sugar‌ ‌levels‌ ‌stable‌ ‌as‌ ‌well.‌ ‌ ‌

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Now, let us take a look at what you should add to your pantry to start practicing this diet and then this lifestyle.

Mediterranean‌ ‌diet‌ ‌pantry‌ ‌list ‌

Here‌ ‌is‌ ‌a‌ ‌list‌ ‌of‌ ‌5‌ ‌fruits‌ ‌and‌ ‌vegetables,‌ ‌whole‌ ‌grains,‌ ‌and‌ ‌meats‌ ‌that‌ ‌you‌ ‌must‌ ‌have‌ ‌in‌ ‌your‌ ‌pantry.‌ ‌ ‌

Fruits‌ ‌and‌ ‌vegetables‌ ‌ ‌

●Berries‌ ‌

●Apples‌ ‌

●Bananas‌ ‌

●Pears‌ ‌and‌ ‌figs‌ ‌

●Avocado‌ ‌

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Whole‌ ‌grains‌ ‌

●Oats‌ ‌

●Wheat‌ ‌berries‌ ‌

●Brown‌ ‌rice‌ ‌

●Barley‌ ‌

●Whole‌ ‌grain‌ ‌bread‌ ‌

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Meat‌ ‌

●Salmon‌ ‌and‌ ‌tuna‌ ‌

●Pork‌ ‌

●Lamb‌ ‌chops‌ ‌ ‌

●Chicken‌ ‌and‌‌ ‌turkey‌ ‌

 

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