Changing the foods you eat and eliminating bad ingredients can drastically improve your health and longevity. It all depends on your individual needs, as different people may react differently to the same foods. (That’s why it’s usually a good idea to see your doctor first.)
But one diet that has gained popularity in recent years is the Mediterranean diet. In fact, it has recently been ranked as the first of the best general diets for the fourth consecutive year, according to the annual US News & World Report list.
As a nutritionist, I often recommend trying to incorporate into your eating routine Mediterranean-style diet foods, which are rich in vegetables, fruits, olive oil and whole grains and moderate in protein and animal fats. Research suggests that the main foods in this diet may help prevent chronic disease and improve longevity. Another study found that there may also be benefits for the brain.
Here are the five staple foods of the Mediterranean diet that I have eaten to stay healthy and strong:
1. Oats
By improving intestinal transit of food and waste, fiber helps the body eliminate carcinogens. Unfortunately, it is estimated that 95% of American adults and children do not consume enough fiber, according to an analysis published in 2017 in the U.S. National Library of Medicine.
Oats are my ideal resource for eating high in fiber. Whole grain gluten free is a great source of important vitamins, minerals and antioxidants. When cooked slowly, it provides a balanced portion of fats, carbohydrates and vegetable proteins, along with good doses of iron and B vitamins.
In a study last year, researchers found this that higher fiber intake resulted in decreased mortality from cardiovascular and respiratory diseases. The American Heart Association’s meal plan suggests that total dietary fiber intake should be between 25 and 30 grams a day (from food, not supplements).
Oats are also a staple food for Adventists, a small community in Loma Linda, California, which researchers have found live up to a decade longer than other Americans.
My breakfast often consists of classic oatmeal with fruit, but oatmeal can also be prepared in a savory style. You can use it as a topping instead of breadcrumbs or in a rich risotto instead of rice.
2. Extra virgin olive oil
Not all liquid oils (for cooking or cold preparations) are the same. Many nutritionists and health experts recommend that your first choice be extra virgin olive oil.
Extra virgin olive oil contains mainly monounsaturated fats in the form of oleic acid, along with high amounts of antioxidants, according to researchers that may help reduce biomarkers of inflammation.
A study published in 2020 in the Journal of the American College of Cardiology found that people who consumed half a tablespoon or more of extra virgin olive oil a day had a 14% lower risk of cardiovascular disease and an 18% decrease. of the risk of coronary heart disease. Replacing five grams a day of other fats (e.g., butter or margarine) with olive oil also reduced the risk of total cardiovascular disease and coronary heart disease from 5% to 7%.
My favorite way to incorporate extra virgin olive oil is to sprinkle a small amount on vegetables like broccoli, cauliflower or carrots before roasting them in the oven.
3. Fish
Fatty fish such as tuna, salmon, herring and lake trout contain large amounts of healthy omega-3 fatty acids, which according to research can improve your cardiovascular health.
If you’re a fish lover like me, the American Heart Association recommends adults eat two servings of fish, mostly fatty ones, a week with a 3.5-ounce serving of cooked fish or about ¾ cup of fish in scales. (The U.S. Food and Drug Administration advises that children and pregnant women avoid eating fish with the highest level of mercury contamination, such as sharks, swordfish, mackerel, and tile fish).
Want to get creative with fish? Try using it instead of beef or chicken in your tacos. Salmon pies are also a must. Remember to balance the dish with lots of vegetables, fruits, whole grains and other healthy fats.
4. Green leafy vegetables
Leafy vegetables, such as spinach, romaine and kale, are another aspect of the Mediterranean diet. They are full of essential nutrients: vitamin A, vitamin C, folate, vitamin K, iron, calcium and potassium.
The amount of vegetables you need, which can range from one to three cups a day, depends on your age, gender, and level of physical activity. Generally, according to the U.S. Department of Agriculture (USDA), one cup of vegetables is equivalent to one cup of raw or cooked vegetables or vegetable juice, or two cups of raw leafy vegetables.
Make yourself a fresh salad with a variety of leafy vegetables for a mix of nutrients and flavor. You can also add them to pasta or whole grain soups. To get a green kick that will wake me up instantly, I like to throw some kale on breakfast smoothies.
5. Berries
Although there are several essential fruits in the Mediterranean diet, berries (especially blueberries and strawberries) occupy a prominent place in the list of favorites, due to their rich levels of antioxidants.
Berries also have many anthocyanins, a type of flavonoid. Research suggests that anthocyanins can have several positive effects on the body, including lowering blood pressure and making blood vessels more elastic.
Dr. Eric Rimm, an associate professor at Harvard School of Public Health and Harvard Medical School, has conducted a significant amount of research supporting the benefits of berries. Recommend three or more half-cup servings of blueberries or strawberries each week. A cup of whole strawberries will provide you with almost 100% of your daily vitamin C needs, according to the USDA.
I usually start the day with blueberries in my yogurt, cereal or oats. And my salads are never complete without berries (along with sunflower seeds, nuts, and beans to add protein).
Lauren Armstrong is a registered dietitian and personal nutrition coach. Formerly, she worked as a nutritionist for the Women, Infants and Children (WIC) program. Lauren graduated with a degree in dietetics from Western Michigan University and has written for several publications, including Live strong i HealthDay. Follow her on Instagram @ laurenarmstrong.rdn.
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