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How to Follow a Mediterranean Diet

September 05, 2024
What Should I Eat? Tons of plant-based foods. This means loading up on: • Vegetables • Fruits • Whole grains • Nuts • Legumes Look for fresh, local foods when you can. Olive oil should be your main source of fat. Eat these in low to moderate amounts: • Olive oil • Fish • Poultry • Cheese, yogurt, and other low-fat dairy What Should I Avoid? Limit your intake of: • Red meat • Added sugar • Sodium • Processed foods • Refined carbs (like white bread and white rice) • Saturated fat How Can I Make It Work? The Mediterranean Diet isn’t strict, so it can be easier to work into your daily life than more rigid diet plans. Keep in mind, you should be getting about: • 3 to 4 servings of vegetables per day • 3 servings of fresh fruit per day • 3 servings of legumes per week • 2 to 3 servings of fish per week A few ways to make it happen: • Add a salad to meals. • Replace processed snacks with raw nuts. • Swap white bread or pasta with whole grains. • Use extra-virgin olive oil in place of other oils or butter. • Eat fruit for dessert. • Use herbs and spices to flavor food instead of lots of salt. • Shop at a local farm or farmers’ market for fresh produce. Who Should Follow a Mediterranean Diet? Almost everyone! The Mediterranean Diet has been shown to reduce risk of medical conditions, including: • Heart disease A critical review of observational and controlled studies suggests that sticking to a Mediterranean diet may reduce risk of heart disease and stroke. • Diabetes In one study, people who adhered very closely to a Mediterranean Diet had a 35% reduced risk of developing diabetes. • Metabolic syndrome A one-year Spanish study found that a Mediterranean Diet supplemented with nuts was more likely to reverse metabolic syndrome than a low-fat diet was. • Certain cancers Several studies suggest this diet can lower cancer risk by increasing antioxidants and decreasing excess body fat. It’s no wonder people living in near the Mediterranean Sea have lower rates of cancer compared to other parts of Europe and the U.S. • Depression The folate, vitamin B12, and fatty acids abundant in the diet may help protect against depression, according to researchers. The foods included in the Mediterranean Diet are also considered anti-inflammatory, so they may also help manage: • Anxiety • Depression • Autoimmune conditions • Alzheimer’s Talk to your doctor before starting any diet plan, but know that the Mediterranean Diet is considered an overall healthy way to eat—it could even help you live longer. SOURCES American Heart Association, “Fish and Omega-3 Fatty Acids” 2017. American Heart Association, “What Is the Mediterranean Diet?” 2020. Harvard Health Publishing, “Foods That Fight Inflammation.” 2018. Di Daniele, Nicola et al, “Impact of Mediterranean diet on metabolic syndrome, cancer and longevity.” Oncotarget, 2017. Mayo Clinic, “Mediterranean Diet: A Heart-Healthy Eating Plan.” 2019. Martínez-González, Miguel A. et al, “Adherence to a Mediterranean diet and risk of developing diabetes: prospective and cohort study.” BMJ, 2008. Martínez-González, Miguel A. et al, “The Mediterranean Diet and Cardiovascular Health: A Critical Review.” Circulation Research, 2019. McManus, Katherine D., “A Practical Guide to the Mediterranean Diet.” Harvard Health Publishing, 2019. National Heart, Lung, and Blood Institute, “Food Exchange Lists.” Sálas-Salvadó, Jordi et al, “Effect of a Mediterranean Diet Supplemented with Nuts on Metabolic Syndrome Status.” JAMA Internal Medicine, 2008. Sánchez-Villegas, A. et al, “Mediterranean diet and depression.” Cambridge University Press, 2006.