Follow the Mediterranean Diet


Mediterranean Diet Fish          The Mediterranean Diet is a diet that is formulated to be similar to the diets of the countries that border the Mediterranean Sea. These cultures such as the Greeks and Italians tend to live long lives attributed to their special diets. Aspects of these diets have been combined into what is popularly known as the Mediterranean Diet. The Mediterranean diet focuses on healthy fat oils, fish, and fruits and vegetables. The Mediterranean Diet can reduce your risks of both heart disease and cancer when compared to eating a standard high fat, high calorie American fast food diet. Follow the steps below to incorporate the Mediterranean diet in your life.

Step 1

Eat fish at least several times per week, preferably once a day. Fish is a large part of the Mediterranean diet. It contains omega 3 fatty acids which are heart healthy, improve memory, and contribute to an anti inflammatory effect on the body. Both Italy and Greece border the Mediterranean and as such their habitants enjoy eating fish quite regularly.

Step 2

Reduce the amounts of red meat in your diet. Instead substitute fish for the meals where you eat red meat. Red meat is the most difficult type of protein source that your body has to digest. Eating a lot of red meat can also raise your risks for heart disease. The Mediterranean diet typically includes reduced amounts of red meat.

Step 3

Olive OilIncorporate healthy vegetable and canola oils into your cooking and diet. Mediterranean diets typically use olive oils in place of butter in their diets. This is contrary to the standard American diet. Olive oil is lighter and healthier for you.

Step 4

Red Wine antioxidantHave a little red wine with dinner once or twice per week. Red wine has been shown to contain resveratrol an antioxidant found in grape skin which has a powerful effect in reducing free radical damage in the body.

Step 5

Multi Grain BreadReplace white bread with whole grains in your diet. Whole grains are another staple of the Mediterranean Diet.

Step 6

Mediterranean Diet FruitsEat many fresh fruits and vegetables throughout the week. Fruits and vegetables contain fiber and plenty of nutrients as well as antioxidants. This part of the Mediterranean Diet goes a long way in helping you to live longer.

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