A lot has been written about the Mediterranean diet and the many benefits that it brings for one´s health. Stimulating your heart´s health by removing excess cholesterol from your veins, boosting your brain power and aiding in your bone health are just a few of the health benefits that eating according to the Mediterranean´s diet can bring you.
Many studies also suggest that this diet can have a prolonging effect as well even if you start when you´re already older.
Hence, if you want to live longer, try to incorporate the following concepts in your diet:
The Mediterranean diet swears by different types of oil. All-time favorite is olive oil and therefore if you want to take better care of your heart, try to replace things like butter and margarine with olive oil wherever possible. It is a great source of heart-healthy unsaturated fats.
Legumes contain a large variety of nutrients and are a very healthy ingredient to include in your diet. They are high in dietary fiber and are a great source of carbohydrates and a have a low glycemic index making you feel fuller for longer. Also, they contain loads of protein and are quite cheap thereby making them the perfect ingredient for healthy meals.
Loads of vegetables
The Mediterranean diet consists of lots and lots of vegetables. We probably don´t need to explain the benefits of veggies so the point here is to just add more vegetables to your meals. Many Mediterranean recipes are plant based and therefore contain loads of leafy greens and other veggies. If you search on Google or Pinterest for good recipes, you will get plenty of inspiration and ideas.
Instead of red meat go for lean protein sources such as chicken, turkey, fish, beans and nuts. These don´t just have less saturated fat than red meat but are, in general, a healthier source of protein.
Take your time
Although people sometimes make jokes about the long lunches in Spain or Italy, actually this is good for your health. Taking the time for your food and really savouring every bite instead of just shoving it in as fast as possible, has important health benefits. Therefore, learn from the Mediterranean and take your time when it comes to eating because it will help you feel full earlier and avoid early snacking.
Enjoy your new cooking style knowing that it will help you to live longer!