The Mediterranean diet is known to reduce the risk of cardiovascular disease, cancer and type 2 diabetes; It also decreases the chances of suffering from high blood pressure and getting Alzheimer's and Parkinson's, thus preventing cognitive decline. As if that weren't enough, it can help you maintain your healthy weight and promote a healthier lifestyle by making you feel better. To find out more, read on.
Steps
Method 1 of 3: Eat Healthy Foods
Step 1. Consume whole grain products
Any meals you prepare should contain some. Whole grains allow you to have healthy carotid arteries and to control your blood pressure. Therefore, they can reduce the chances of having a heart attack by 30-36% and those of suffering from cardiovascular disease by 25-28%. Consuming them on a regular basis will also help lower the risk of colorectal cancer and type 2 diabetes. Whole grains ensure that the digestive process is gradual and thorough, which reassures you that the release of the blood sugar is equally so.
Whole grains include whole wheat pasta and rice, quinoa, and rye
Step 2. Consume legumes to improve your fitness, which is especially important if you are a woman and want to have a baby
You should have at least one serving per meal. They contain soluble protein and fiber, essential for keeping blood pressure at bay. At the same time, they play an important role if you are pregnant; they are in fact rich in folates, which help prevent congenital malformations.
- Legumes reduce the chances of getting breast cancer by almost 25%.
- In addition to beans, the most popular legumes are lentils, peas and peanut seeds.
Step 3. Eating beans helps you maintain your weight
Studies show that people who consume these legumes are 22% less likely to gain weight that is anything but necessary and desired, this is because they are rich in soluble fiber and protein, which promote a slow and gradual digestive process. Having slow digestion means you feel full for longer.
- The fiber and protein found in beans also help prevent blood sugar spikes. In fact, they ensure that sugar is released into the bloodstream slowly and steadily.
- Additionally, beans contain copper, a mineral that plays a vital role in the functioning of various enzymes essential for the growth of connective tissues.
- Eating beans can also lower your chances of getting prostate cancer because they contain a combination of phytochemicals, antioxidants, minerals, vitamins and fiber, which prevent this disease.
Step 4. Eat lots of fruits and vegetables
You should consume at least nine servings of fresh fruit and vegetables per day. They contain many essential nutrients for our diet. A diet that is rich in it will help you keep your blood pressure under control and decrease the chances of suffering from cardiovascular ailments. The indigestible dietary fibers found in many types of fruits and vegetables prevent constipation by promoting regular bowel movements. Here are some of the other benefits:
- The chances of getting cancer are lowered. Certain types of fruits and vegetables protect us from certain diseases. Vegetables such as lettuce (and leafy greens in general), broccoli, cabbage, onion, and garlic prevent cancer of the mouth, esophagus, throat, and stomach. Tomatoes can prevent prostate cancer. Colorful fruits and vegetables contain lycopene, a carotenoid that helps prevent throat, lung, and mouth cancer.
- Improve your eyesight. Vegetables and fruit are also good for the eyes. Lutein and zeaxanthin are two pigments found in brightly colored fruits and vegetables and many green leafy vegetables, which eliminate numerous free radicals that cause vision problems. They include spinach, kale, carrots, grapes, and corn.
Step 5. Increase your consumption of nuts and seeds
These two food groups should be part of all of your meals. They have an abundance of unsaturated fats, which makes them the best source of healthy fats when compared to meat and other animal-derived products, which have saturated fats that are hard to get rid of. The unsaturated fats found in nuts and seeds also allow you to better manage weight problems. And they are also an excellent source of dietary fiber. Here are which ones you should eat:
- Nuts: contain more antioxidants than other types of nuts. These antioxidants help fight cardiovascular ailments and cancer. They also contain a form of omega-3 fatty acid that promotes proper brain function and reduces inflammation in the body.
- Flax seeds: they are rich in omega-3 fatty acids and fiber, which promote digestion.
- Almonds: they improve the immune system and contain fiber and vitamin E in abundance; Vitamin E is a powerful antioxidant that helps fight various diseases.
- Cashews: They are rich in zinc, iron and magnesium, which fights diseases related to memory loss, such as Alzheimer's. Iron can prevent anemia and regulates the oxygen transported to cells. Zinc improves the immune system and helps you maintain good eyesight.
- Pecans: improve brain health. They are also rich in antioxidants and vitamin E. Antioxidants help prevent heart ailments, while vitamin E prevents neurological diseases.
- Pistachios: reduce the risk of lung cancer. They also contain potassium, which makes the nervous system work properly, and vitamin B6, which improves the immune system and mood.
Step 6. Eat more fish
You should eat it at least twice a week. It has exceptionally high levels of omega-3 fatty acids and polyunsaturated fats, which promote good heart health. Oily fish, in particular, helps fight cognitive decline, such as that which occurs with senile dementia. It can also reduce the risk of cardiovascular disease and vision problems.
Furthermore, fish allows to reduce inflammation in the tissues, thus giving relief to those suffering from chronic diseases, such as arthritis
Step 7. Eat yogurt, cheese and eggs moderately
You can consume them every day or at least twice a week, but don't overdo it. Cheese and yogurt are high in calcium, which is essential for good bone health. They also contain proteins, vitamins A, B and B12, zinc and iodine. If possible, buy low-fat (or no-fat) cheeses and yogurts to restrict your consumption of these organic compounds. Eggs are an excellent source of protein.
Overdoing the consumption of eggs and cheese can lead to an increase in cholesterol
Step 8. Cut down on your consumption of red meats
While it may not be possible to rule them out entirely, you should reduce the amount you eat. Red meat contains a lot of iron, and accumulations of this substance are considered one of the possible causes of Alzheimer's. Furthermore, there is a link between red meat consumption and cardiovascular disorders as well as type 2 diabetes.
Step 9. Reduce the amount of sugar
If taken in excess, sugars convert into triglycerides, which can cause cardiovascular disorders. They are devoid of vitamins and minerals, so they essentially provide empty calories. In addition, they easily enter the bloodstream, which disturbs its balance.
Method 2 of 3: Use Healthy Spices and Herbs
Step 1. Know the guaranteed benefits of herbs and spices
Using them not only improves the taste of food: it also reduces the need to use extra sodium, sugars and fats in the foods you cook. The herbs are usually extracted from the leaf of the plant and are used fresh and in small quantities. Spices can generally find their origin in the roots, trunk and seeds and are not used fresh. Often the terms "herbs" and "spices" are used interchangeably and no distinction is made.
Step 2. Make use of the herbs extracted from the leaves of the plants in the kitchen
They can help fight many diseases, including cancer, cardiovascular ailments, and infections.
- Basil: has exceptionally high anti-inflammatory properties and fights chronic inflammation, such as arthritis. It is also rich in beta-carotene, lutein, and vitamin A, which do a great job of protecting the body from free radicals.
- Marjoram: it has anticarcinogenic characteristics; in particular, it has antioxidant and antimicrobial properties. It is also rich in vitamins A and D.
- Oregano: Contains antibacterial and antioxidant elements, including thymol and rosmarinic acid. It is also rich in iron, dietary fiber, calcium, manganese, vitamin C, vitamin A and omega-3 fatty acids.
- Parsley: Eliminates toxins from the body and contains large amounts of Vitamin A and Vitamin C. It also helps reduce inflammation.
- Salvia: reduces the risk of contracting cognitive diseases, such as Alzheimer's and dementia. It also has antibacterial properties.
- Thyme: It is effective against fungal infections, especially those that are concentrated in the area of the toes. Thymol, a component of thymus, is used as an antiseptic.
- Mint: promotes digestion. It also has anticancer, antibacterial and antiviral properties, and can be used to relieve diseases of the respiratory system.
Step 3. Use the spices
Those listed can improve the functioning of different systems of the organism and fight many diseases.
- Rosemary: improves the immune system and can aid digestion. It has anti-inflammatory properties that can reduce the severity of asthma attacks and stimulate blood flow to the brain, which fights cognitive problems.
- Cinnamon: helps fight type 2 diabetes because it allows you to systematically release blood sugar.
- Saffron: It is ideal for preventing Alzheimer's because it contains carotenoids, such as alpha-carotene, beta-carotene and lycopene, and can also improve memory and concentration.
- Turmeric: has anti-inflammatory and antioxidant properties. Helps prevent arthritis, cancer and cardiovascular disease.
- Garlic: has anti-inflammatory, antifungal, antiviral and antimicrobial properties. It can also reduce cholesterol and glucose in the blood.
Method 3 of 3: Changing Your Lifestyle
Step 1. Use more olive oil, which is rich in antioxidants
Olive oil contains hydroxytyrosol, a polyphenol essential to enjoy good health. This component helps blood vessels to give life to their defense system, to counteract oxidation, which could damage cells. It also provides the body with antioxidants, such as vitamin E and beta-carotene.
Olive oil is thought to reduce the chances of getting cardiovascular disease
Step 2. Have some wine
Consuming this drink in moderation reduces the chances of developing cardiovascular disease and some types of cancer. A lot of research shows that drinking wine in the right quantities is beneficial. Helps dilate arteries and improve blood flow in the body. The phenols it contains also allow to reduce bad cholesterol. Drink one glass a day.
The same phenolic compounds that defend the heart can prevent or at least slow down the growth and development of the cancer cells responsible for breast and prostate cancer
Step 3. Exercise regularly
The Mediterranean diet allows you to act proactively to fight diseases and other serious health problems. Exercise gives the right boost to raise levels of high-density lipoproteins (HDL, in other words, good cholesterol), while lowering triglycerides. By controlling bad cholesterol and promoting good cholesterol, the risk of getting sick and suffering from other ailments that accompany obesity and fat accumulation, such as diabetes, arthritis, cardiovascular problems and some types of cancer, decreases. Physical activity also ensures that the body's tissues receive enough oxygen and nutrients.
- Try to exercise at least three times a week, 30 minutes per session. You can walk, run, cycle, swim, and hike to perform cardio exercise.
- You should also try yoga and pilates, two types of exercise that will help you train strength and flexibility.
Step 4. Try to share meals with your family
Following a Mediterranean diet also means eating together. When everyone gets together at the table, there is a tendency to make better decisions about food preparation and consumption. Studies also show that children from families who eat together are more likely to develop high self-esteem and have a better ability to forge healthy relationships.
Advice
- Drink lots of water. Keeping the body hydrated can reduce several health problems.
- Generally, women are advised to consume at least 1,200 calories per day, while men are advised to consume 1,500 calories.
