Moneycontrol News | February 16, 2024 | Images: Canva
Chances are you have heard how the Mediterranean diet is not only delicious but also has a series of long-lasting health benefits, from aiding high blood pressure to heart diseases to even depression
This diet has become the stepping stone of heart-healthy eating, with well-studied health benefits including lower blood pressure and cholesterol, and a reduced risk of Type 2 diabetes and symptoms of depression
The Mediterranean diet prioritises whole, unprocessed foods with no added additives. It is primarily a plant-based food plan that prioritises lots of whole grains, fruits, vegetables, legumes, nuts, herbs, spices, and olive oil
When it comes to animal protein sources, fish rich in omega-3 fatty acids are preferred. Chicken or turkey, which are lean animal protein sources, are used to lesser extent. Eggs, dairy products, and wine are consumed in moderation
Research supports the use of this diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, keeping tabs on cholesterol and blood sugar levels, and promoting healthy ageing
Studies also found that the diet can protect against oxidative stress, which can cause DNA damage that contributes to chronic conditions like neurological diseases, depression, dementia, Alzheimer's, and cancer
In this diet, include lots of fresh fruits and vegetables in your daily meals. Spinach, avocado, broccoli, tomato, cauliflower, brussels sprouts, carrot, strawberry, fresh fig, apple grapes, and other seasonal produce must be included
Add fish like salmon, sardines, black cod, and tuna, and seafoods like mussels, oysters, and clams twice a week. Whole grains and legumes are allowed in small quantities while your food must be cooked in extra virgin olive oil
Add dairy products, such as yoghurt and cheese (such as feta), and lean meat products in moderation. Pick almonds, walnuts, macadamia nuts, hazelnuts, cashews, pumpkin, and sunflower seeds for healthy snacking options
Make sure to ditch saturated- and trans- fat products for good. Avoid red meat as far as you can to lower the risk of cardiovascular diseases. Limit the use of refined carbohydrates, refined oils, and processed sugar in your meals
Additionally, cut down on heavily processed and fatty fast foods. Cutting down on alcohol and smoking is also important as part of this healthy diet