The Mediterranean diet is known to reduce the risk of heart-related diseases, cancer, type 2 diabetes, high blood pressure, and cognitive decline such as Alzheimer's and Parkinson's. Above all, the Mediterranean diet can help you maintain a healthy weight and promote a healthier, happier lifestyle. To learn more about the Mediterranean diet, scroll to Step 1.
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Method 1 of 3: Eating Healthy Food
Step 1. Eat whole grain products
All the food you eat should contain some form of whole grain food. Whole grains support healthy carotid arteries and blood pressure. Therefore, this cereal can reduce the chances of stroke by 30% to 36% and heart disease by 25% to 28%. Eating whole grains on a regular basis will also reduce the risk of colorectal cancer and type 2 diabetes. Whole grains ensure that your digestive process works gradually and thoroughly which ensures the release of sugar into the bloodstream is also gradual.
Whole grains include whole grain pasta, brown rice, quinoa and whole grain berries
Step 2. Eat legumes to improve your health and the health of your future child
You should eat at least one serving of legumes with each meal. Legumes contain protein and soluble fiber which are important for maintaining blood pressure. At the same time, legumes play a role in producing healthy offspring. Legumes have a very high folate content which helps in eliminating birth defects.
- Eating beans and legumes together reduces your chances of developing breast cancer by almost 25%.
- Common legumes other than beans are lentils, peas, and peanuts.
Step 3. Know that eating nuts can help you maintain a healthy weight
Research shows that people who eat nuts are 22% less likely to gain unnecessary and unwanted weight. This is because nuts are high in protein and soluble fiber which helps keep the digestive process slow and gradual. Slow digestion means you will feel full for a longer period of time.
- The fiber and protein present in nuts also prevent spikes in blood sugar levels by ensuring that sugar is released into the bloodstream in a slow and consistent manner.
- Nuts also contain copper, a mineral that plays a key role in the function of various enzymes that are important for the development of connective tissue.
- Eating nuts can also reduce the chances of prostate cancer because they contain a combination of phytochemicals, antioxidants, minerals, vitamins and fiber that work to prevent this type of cancer.
Step 4. Eat lots of fruits and vegetables
You should eat at least nine servings of fresh fruit and vegetables every day. Both fruits and vegetables contain many nutrients that are essential for our health. A diet rich in fruits and vegetables will help control blood pressure and reduce the chances of heart disease. The difficult-to-digest dietary fiber contained in many fruits and vegetables prevents constipation by promoting regular bowel movements. Other health benefits are:
- Reduces the chance of cancer: some types of fruits and vegetables protect us against certain cancers. Vegetables such as lettuce, green leafy vegetables, broccoli, cabbage, onions, and garlic protect us from cancers in the mouth, esophagus, esophagus and stomach. Tomatoes can help prevent prostate cancer in men. Brightly colored vegetables and fruits contain lycopene, a carotenoid that helps prevent throat, lung, and mouth cancers.
- Improves eyesight: Vegetables and fruits are also good for the eyes. Lutein and zeaxanthin are two pigments found in brightly colored vegetables and fruits and in green leafy vegetables, these pigments eliminate free radicals that can cause vision problems. Fruits and vegetables included are spinach, kale, carrots, grapes, and corn.
Step 5. Increase your intake of fruit nuts and seeds
These two food groups should be part of every serving of your diet. Fruit nuts and seeds contain a lot of unsaturated fat, which makes them a source of healthy fats when compared to meat and other dairy products, which contain saturated fat that is hard to get rid of. The unsaturated fats contained in nuts, fruit and seeds will also make your weight management easier. Both are also good sources of dietary fiber. Healthy nuts and seeds include::
- Walnuts: Contains more antioxidants than any other fruit nut. These antioxidants help fight heart disease and cancer. Walnuts also contain a form of omega 3 fatty acid that improves brain function and reduces inflammation in the body.
- Flax seed: Rich in omega 3 fatty acids and fiber. Fiber helps digestion.
- Almonds: Boost the immune system and are high in fiber and vitamin E. Vitamin E is a powerful antioxidant that can help fight disease.
- Cashews: Rich in zinc, iron and magnesium. Magnesium fights memory loss problems like Alzheimer's. Iron can prevent anemia and regulate the oxygen carried to cells. Zinc boosts the immune system and helps maintain vision.
- Pecans: Promotes brain health, is also rich in antioxidants that help prevent heart disease and vitamin E prevents neurological diseases.
- Pistachios: Reduce the risk of lung cancer, also contain potassium which maintains nervous system function, and vitamin B6 which boosts the immune system and mood.
Step 6. Eat more fish
You should eat fish at least twice a week. Fish is very high in polyunsaturated fats and omega 3 fatty acids, both of which support a healthy heart. Oily fish especially helps fight cognitive decline such as dementia in the elderly, it also reduces the risk of cardiovascular disease and vision problems.
Fish also have the capacity to reduce inflammation in tissues thereby providing relief from chronic diseases such as arthritis
Step 7. Eat yogurt, cheese and eggs in moderation
You can eat yogurt, cheese, and eggs every day or at least twice a week. Cheese and yogurt provide calcium which is important for maintaining healthy bones. Both also contain protein, vitamin A, vitamin D, vitamin B12, zinc and iodine. If possible, buy low-fat or nonfat yogurt and cheese to limit fat consumption. Eggs are a high source of protein.
Eating too much cheese and eggs can lead to a buildup of cholesterol
Step 8. Reduce consumption of red meat
While it's impossible to completely eliminate red meat from your diet, you should reduce the amount of red meat you eat. Red meat is high in iron, and the accumulation of iron is thought to be one of the possible causes of Alzheimer's. There is also a link between red meat and heart disease, as well as type 2 diabetes.
Step 9. Reduce the amount of extra sugar you consume
Excess sugar is converted into triglycerides, excess of which can lead to heart disease. Sugar also lacks vitamins and minerals, and is essentially empty calories. Sugar can also find its way into the bloodstream, disrupting blood sugar levels.
Method 2 of 3: Using Healthy Spices and Herbs
Step 1. Know the benefits of herbs and spices
Using herbs and spices not only adds flavor to food, it also reduces the need to use excessive sodium, sugar and fat in the food you cook. Herbs are usually in the form of leaves and are used fresh and in small amounts. Seasonings can come from roots, bark, seeds and are not used fresh. Often the terms herbs and spices are used interchangeably and are not distinguished.
Step 2. Use herbs
This herb can help fight many diseases, including cancer, heart disease, and infections.
- Basil leaves: Has very high anti-inflammatory properties and fights chronic inflammation such as arthritis. Basil leaves are also high in beta carotene, lutein, and vitamin A which are good for protecting the body from free radicals.
- Marjoram: Has anticancer elements which include antioxidants and antimicrobials. This herb is also rich in vitamins A and D.
- Oregano: Fights bacteria and contains powerful antioxidants including thymol and rosmarinic acid. This herb is also rich in iron, dietary fiber, calcium, manganese, vitamin C, vitamin A, and omega 3 fatty acids.
- Parsley: Removes toxins from the body and contains high amounts of vitamins A and C. Parsley is also great for reducing inflammation.
- Sage: Reduces cognitive diseases such as Alzheimer's and dementia. This herb also has antibacterial properties.
- Thyme: Effective against fungal infections, especially around the toenails. Thymol, which is a component of thyme, is used as an antiseptic.
- Mint: Aids digestion. This herb also has antitumor, antibacterial, antiviral properties, and can be used to treat problems with the respiratory system.
Step 3. Use seasoning
Spices can improve the health of various systems in the body and will fight many diseases.
- Rosemary: Boosts the immune system and can aid digestion. It also has anti-inflammatory properties that can reduce the severity of asthma attacks and stimulate blood flow to the brain, which fights cognitive problems.
- Cinnamon: Great for fighting type 2 diabetes as it helps release sugar in a systematic way.
- Saffron: Ideal for Alzheimer's treatment because it contains carotenoids such as alpha and beta carotene, and lycopene, which can also improve memory and concentration.
- Turmeric: Has anti-inflammatory and antioxidant properties. Turmeric helps prevent arthritis, cancer, and heart disease.
- Garlic: Has anti-inflammatory, antifungal, antiviral, and antimicrobial properties. Garlic can lower cholesterol and blood glucose levels.
Method 3 of 3: Making Lifestyle Changes
Step 1. Use more olive oil
Olive oil is rich in antioxidants. There is one component in olive oil called hydroxytyrisole which is a key polyphenol. This component helps blood vessels build their own defense system to fight possible damage to blood cells through oxidation. Olive oil also provides antioxidants for the body such as vitamin E and beta carotene.
Olive oil is thought to reduce your chances of developing heart disease
Step 2. Drink wine
Consuming wine in moderation can reduce your chances of developing cardiovascular disease and cancer. Many studies show that consuming grapes in the right amount has its own advantages. Wine dilates arteries and increases blood flow in the body. The phenol content in wine also helps reduce bad cholesterol. Try drinking one glass of wine per day.
The same phenolic compounds that save the heart can prevent or at least slow the growth and spread of cancer cells that are responsible for causing breast cancer and prostate cancer
Step 3. Exercise regularly
The Mediterranean diet is a proactive lifestyle to fight serious illness and health conditions. Physical activity encourages high-density lipoprotein (HDL or good cholesterol) levels to rise while pushing triglyceride levels down. With good and bad cholesterol in control, the risks and conditions that accompany obesity and fat accumulation such as diabetes, arthritis, cardiovascular problems and cancer can be reduced. Physical activity also ensures that the tissues in the body have an adequate supply of oxygen and nutrients.
- Try to exercise at least three times a week for 30 minutes each session. Choose walking, running, cycling, swimming and hiking for cardio.
- You can also try yoga or pilates, two types of exercise that will help you build strength and flexibility.
Step 4. Serve the food family style
The Mediterranean diet is also a lifestyle of sharing food and eating together. When the whole family is involved in food, we tend to make better choices with respect to food preparation and consumption. Studies also show that children from families who eat together have a better chance of developing high self-esteem and a better ability to form healthy relationships.
Tips
- Make sure you drink plenty of water. Keeping the body hydrated can reduce health problems.
- Generally, the lowest recommended calorie intake for women when dieting is 1,200 and 1,500 calories for men.
