The Mediterranean diet is closely linked to a reduced risk of chronic diseases such as heart disease, stroke, diabetes, obesity, and some types of cancer.
It involves eating primarily fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, poultry, and fish – foods common in the Mediterranean region.
The diet also recommends limiting processed meats, red meats, fried foods, refined carbs, processed foods and snacks, and sugary drinks.
This way of eating has been shown to improve overall health and help protect against chronic diseases.
An Even Better, New Mediterranean Diet
While the traditional Mediterranean diet is already recognized for facilitating many health benefits, a new study has found that an even better version of the diet may offer even more healthfulness.
This “green Mediterranean diet” is based on the same principles as the regular Mediterranean diet but with even more emphasis on the vital importance of avoiding red meat and processed meats, which are linked to an increased risk of chronic diseases.
The green Mediterranean diet also recommends eating more leafy greens, cruciferous vegetables, and fruits. But most importantly, it suggests that you should get most of your proteins from plant-based sources instead of meat and poultry.
Eat More Nuts and Seeds
Nuts and seeds are an essential part of the Mediterranean diet, and they’re also packed with nutrients that support good health.
High nut consumption is associated with reduced obesity, hypertension (high blood pressure), inflammation, and many other risk factors related to cardiovascular events.
Nuts and seeds are also a great source of protein and healthy fatty acids.
So, if you’re looking to improve your health and reduce your risk of chronic disease, make sure to incorporate plenty of nuts and seeds into your diet.
Eat More Green Vegetables
A healthy diet should include an abundant variety of vegetables.
Green vegetables are packed with nutrients, vitamins, minerals, fiber, and antioxidants. They also tend to be low in calories and fat, which means you can – and should – eat as much as you possibly can without worrying about gaining weight.
The more green vegetables you eat, the better.
Eat a salad every day.
Instead of just having a side of vegetables, make them the star of your meals.
Explore new recipes that feature plenty of green vegetables.
This diet shouldn’t be about depriving you of the foods you love. It’s about discovering tasty and healthful flavors, spices, and ingredient combinations.
If you’re not ready to completely transition to a new diet, you can start slowly by making small changes to how you eat.
Add an extra serving of vegetables to your meals.
Incorporate more plant-based proteins into your diet.
Reduce your intake of red meat, processed meats, and refined carbs.
Every little change you make can have a significant impact on your health.