Switching the foods you eat and eliminating bad ingredients can dramatically improve your health and longevity. It all depends on your individual needs as different people can react to the same food in different ways. (That’s why it’s usually a good idea to check with your doctor first.)
But one diet that has gained popularity in recent years is the Mediterranean diet. In fact, according to the U.S. News & World Report’s annual list, it was ranked first in the overall best diets for the fourth year in a row.
As a nutritionist, I often recommend trying to include foods from the Mediterranean diet – which are rich in vegetables, fruits, olive oil, and whole grains, and moderate in protein and animal fats – in your diet. Research suggests that primary foods in this diet can help prevent chronic disease and improve longevity. Another study found there may be benefits for the brain as well.
Here are five staple Mediterranean foods I’ve eaten to stay healthy and strong:
1. Oats
By improving the intestinal transit of food and waste, fiber helps your body eliminate cancer-causing agents. Unfortunately, an estimated 95% of U.S. adults and children don’t consume enough fiber, according to a 2017 analysis published in the U.S. National Library of Medicine.
Oats are my go-to for high-fiber foods. The gluten-free whole grains are 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 a good dose of iron and B vitamins.
Researchers discovered this in a study last year that higher fiber intake resulted in reduced mortality from cardiovascular and respiratory diseases. The American Heart Association eating plan suggests that the total dietary fiber intake should be between 25 and 30 grams per day (from food, not supplements).
Oats are also a staple for Adventists, a small community in Loma Linda, California that researchers have found to live up to ten years longer than other Americans.
My breakfast often consists of classic oatmeal with fruit, but oats can also be prepared savory. You can use it as a casing in place of breadcrumbs, or in a savory risotto in place 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 is extra virgin olive oil.
Extra virgin olive oil mainly contains monounsaturated fat in the form of oleic acid, along with high amounts of antioxidants – both of which may help reduce biomarkers of inflammation, according to researchers.
A 2020 study published in the Journal of the American College of Cardiology found that individuals who consumed half a tablespoon or more of extra virgin olive oil per day had a 14% lower risk of cardiovascular disease and an 18% lower risk on coronary heart disease. Replacing five grams of other fats (eg butter or margarine) per day with olive oil also reduced the risk of cardiovascular disease and coronary heart disease by 5% to 7%.
My favorite way to add extra virgin olive oil is to drizzle a small amount over 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 high amounts of healthy omega-3 fatty acids, which research has shown can improve your cardiovascular health.
If you’re a fish lover like me, the American Heart Association recommends adults eat two servings of fish – especially the fatty kind – a week, with a 3.5-ounce serving of cooked fish or about ¾ cup of flaked fish. (The U.S. Food and Drug Administration advises children and pregnant women to avoid eating fish that can cause the highest levels of mercury contamination, such as sharks, swordfish, king mackerel, and tilefish.)
Do you want to get creative with fish? Try to use it in your tacos instead of beef or chicken. Salmon patties are also a must try. Don’t forget to also balance your plate with plenty of vegetables, fruits, whole grains, and other healthy fats.
4. Green leafy vegetables
Leafy greens, such as spinach, romaine, and kale, are another aspect of the Mediterranean diet. They are filled with essential nutrients – Vitamin A, Vitamin C, Folate, Vitamin K, Iron, Calcium and Potassium.
The amount of vegetables you need, which can vary between one and three cups a day, depends on your age, gender, and physical activity. According to the United States Department of Agriculture (USDA), one cup of vegetables is generally equal to one cup of raw or cooked vegetables or vegetable juice, or two cups of raw, leafy greens.
Make yourself a fresh salad with various leafy vegetables for a mix of nutrients and flavor. You can also add them to whole grain pasta or soups. To get a green kick that immediately wakes me up, I like to throw some kale in my breakfast smoothies.
5. Berries
While there are several essential fruits in the Mediterranean diet, berries – especially blueberries and strawberries – are high on my list of favorites for their rich antioxidant content.
Berries are also high in 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 the Harvard School of Public Health and Harvard Medical School, has done a significant amount of research on the benefits of berries. He recommends three or more half-cup servings of blueberries or strawberries every week. A cup of whole strawberries provides nearly 100% of your daily vitamin C needs, according to the USDA.
I usually start the day with blueberries in my yogurt, cereal, or oatmeal. And my salads are never complete without berries (along with sunflower seeds, nuts and beans for extra protein).
Lauren Armstrong is a registered dietitian and nutrition coach. She previously worked as a nutritionist for the Women, Infant and Children (WIC) program. Lauren received her undergraduate degree in dietetics from Western Michigan University and has written for a variety of publications, including Live strong and HealthDayFollow her on Instagram @ laurenarmstrong.rdn
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