A Mediterranean diet is one that is heavy on vegetables and legumes, fish, fruit, nuts and whole grains. Food is cooked in olive oil rather than butter or some other kind of oil.
A lot of doctors like the diet because there are a lot of menu options with it. It even allows for a glass of wine or beer a day, allowing people to stick with it a lot easier than other diets. The new US Dietary Guidelines included the Mediterranean diet as one option Americans could use to stay healthy.
Earlier studies showed that people eating the Mediterranean diet have a lower risk of heart attack and stroke. It may lower your risk of cancer, improve your bone health and help you live longer generally.
Because the new study is only observational, meaning the subjects acted independently, more research will be needed. But if you have a history of heart problems or your family has had heart issues, you may want to make a switch to this diet.
Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually , the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus).
Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fiber.
Beans, the magical fruit; the more you eat, the more … you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.
Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet — from barley to brown rice — will aid in weight loss by filling you up for fewer calories.
Blueberries are often singled out as a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients.
6. Olive oil
Doctors suggest using olive oil rather than butter to make your meals. A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease.
Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.
Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels.
9. Red wine
It’s not a requirement to drink it on this diet, but if you do drink alcohol, red wine in moderate amounts can be good for your health. Moderation means one drink for women and two for men, by the way. Studies show red wine can help protect against heart disease.
Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump.
Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.)