How to follow a Mediterranean diet to live longer and boost your health…….
The Mediterranean diet has long been considered the peak of healthy eating, with those around the Mediterranean sea experiencing lower rates of cardiovascular disease, diabetes and cancer than those in the US. Mediterranean countries also have a higher life expectancy, with Spain having one of the highest in the world at 83.2 versus 78.5 in the US. This is thought to be due to the anti-inflammatory and antioxidant properties of a diet high in starchy, fibrous foods, vegetables and fish.
The main characteristics of the Mediterranean diet are that it is low in saturated fat, sugar and heavily processed foods, which are similar to the healthy living guidelines laid out by the USDA. There is evidence (opens in new tab)that the Mediterranean diet can contribute to effective weight loss too. Fresh, fibrous foods and diets high in lean protein are generally quite filling, which can help with maintenance of a healthy weight. After a Mediterranean diet for weight loss? Check out our easy Mediterranean diet meal plan.
- More starchy foods, such as bread or pasta, preferably whole grain.
- More lean protein, such as fish.
- More unsaturated fats, such as olive oil.
- More fresh fruits and vegetables, particularly cruciferous vegetables high in fibre.
- Less processed foods.
- Less red meat – try replacing red meat with plant-based protein sources such as legumes.
- Everything in moderation. You can still enjoy processed or fast foods, just not too often.
Benefits of a Mediterranean diet.
- Cancer prevention
- Cardiovascular health
- Maintaining a healthy weight
- Environmental impact
Have a read of this article – Very interesting read indeed.
https://www.livescience.com/mediterranean-diet-everything-you-need-to-know
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