Eat like a Mediterranean for a long and healthy life

The Mediterranean diet is one of the healthiest in the world. Research has proven it can help to prevent heart disease and other chronic illnesses, and even increase lifespan! This type of diet is based on the traditional eating habits of people who live in countries around the Mediterranean Sea. So what can you eat on a Mediterranean diet? Keep reading to find out!

Heart-healthy fats: This is not a low-fat diet. In fact, there is research to show that the Mediterranean diet may be even more effective than a low-fat diet at preventing heart disease. Olive oil is the dominant type of fat used in the Mediterranean diet. This heart-healthy fat can help to lower cholesterol and protect against heart disease. Other healthy fats include avocados, nuts, and seeds.

Plenty of fruits and vegetables: Fruits and vegetables are packed with nutrients like fibre, vitamins, and minerals. They are also low in calories. Aim to fill up half of your plate with fruits and vegetables at each meal.

Fish and seafood: Fish and seafood are excellent sources of protein and heart-healthy omega-3 fatty acids. Try to eat fish at least twice per week.

Poultry, eggs, and dairy: These foods are excellent sources of protein and calcium. Choose low-fat or fat-free options when possible.

Whole grains: Whole grains contain more fibre and nutrients than refined grains. They can help to lower cholesterol and keep you feeling full longer. Examples of whole grains include oats, barley, and brown rice.

Beans and legumes: Beans and legumes are a wonderful source of fibre and protein. They can help to lower cholesterol and stabilise blood sugar levels. Examples include lentils, black beans, and chickpeas.

Herbs and spices: Herbs and spices add flavour to food without adding calories and may prevent heart disease and other chronic illnesses.

Moderate amounts of red wine: This one is double-edged. Red wine contains heart-healthy antioxidants, but new research proves that even moderate alcohol consumption is unhealthy. If you indulge, keep it to a minimum and always less than 1 glass per day for women or 2 glasses per day for men.

The Mediterranean diet is not only delicious, but it's also good for your health! By sticking to the foods discussed above, you can help to prevent heart disease, obesity, and other chronic illnesses. 

So what are you waiting for? Start eating like a Mediterranean today!