Changing the foods you eat and eliminating bad ingredients can drastically improve your health and longevity. It all depends on your individual needs, because 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 was recently ranked number one in the best global diets for the fourth year in a row, according to the annual US News & World Report.
As a nutritionist, I often recommend trying to incorporate Mediterranean-style diet foods into your diet – which has a high content of vegetables, fruits, olive oil and whole grains and is moderate in animal protein and fat. Research suggests that the primary foods in this diet may help eliminate chronic diseases and improve longevity. Another study found that there may be benefits for the brain.
Here are five Mediterranean staple foods that we have consumed to stay healthy and strong:
1. Oats
By improving the intestinal transit of food and waste, fiber helps your body eliminate carcinogens. Unfortunately, about 95% of American adults and children do not consume enough fiber, according to a 2017 analysis published in the US National Library of Medicine.
Oats are my choice for high-fiber foods. Gluten-free whole grains are an excellent source of important vitamins, minerals and antioxidants. When cooked slowly, it provides a balanced portion of fats, carbohydrates and vegetable protein, along with good doses of iron and B vitamins.
In a study last year, researchers found that the fact that higher fiber intakes have led to decreased mortality from cardiovascular and respiratory diseases. The American Heart Association Eating Plan suggests that your total dietary fiber intake should be between 25 and 30 grams per day (from food, not from supplements).
Oats are also a staple 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 oats can also be prepared in a salty style. You can use it as a topping instead of breadcrumbs or a hearty risotto instead of rice.
2. Extra virgin olive oil
Not all liquid oils (for cooking or cold cooking) 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 large amounts of antioxidants – both researchers say they can help reduce the biomarkers of inflammation.
A 2020 study published 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 in cardiovascular disease. risk of coronary heart disease. Replacing five grams a day of other fats (eg butter or margarine) with olive oil also reduced the risk of total cardiovascular disease and coronary heart disease by 5% to 7%.
My favorite way to incorporate extra virgin olive oil is to drip a small amount over vegetables like broccoli, cauliflower or carrots before frying 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 research has shown can improve your cardiovascular health.
If you’re a fish lover like me, the American Heart Association recommends that adults eat two servings of fish – especially fatty ones – a week, with a 3.5-ounce serving of cooked fish or about a ¾ cup of flaked fish. (The US Food and Drug Administration recommends that children and pregnant women eat fish with the highest potential for mercury contamination, such as shark, swordfish, mackerel, and tile fish.)
Do you want to be creative with fish? Try using it instead of beef or chicken in tacos. Salmon cakes are also a must. Don’t forget to balance your plate with lots of vegetables, fruits, whole grains and other healthy fats.
4. Vegetables with green leaves
Leafy vegetables such as spinach, romaine and cabbage 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 vary between one and three cups a day, depends on your age, gender and level of physical activity. Generally, according to the US Department of Agriculture (USDA), a cup of vegetables is equivalent to a cup of raw or boiled vegetables or vegetable juice or two cups of raw green leaves.
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 shot that will wake me up instantly, I like to throw some kale in my breakfast smoothies.
5. Boabe
Although there are several essential fruits in the Mediterranean diet, berries – especially blueberries and strawberries – are on my favorite list due to their rich level of antioxidants.
The berries also have a lot of anthocyanins, a type of flavonoid. Research suggests that anthocyanins may have several positive effects on the body, including lowering blood pressure and increasing the elasticity of blood vessels.
Dr. Eric Rimm, an associate professor at Harvard School of Public Health and Harvard Medical School, has done a significant amount of research to support the benefits of berries. He recommends three or more servings of half a cup of blueberries or strawberries each week. A cup of whole strawberries will provide you with almost 100% of your daily vitamin C requirement, according to the USDA.
Usually start the day with blueberries in yogurt, cereal or oatmeal. And my salads are never complete without berries (along with sunflower seeds, nuts and beans for added protein).
Lauren Armstrong is a registered dietitian and personal nutrition coach. In the past, she has worked as a nutritionist for the Women’s, Infants and Children (WIC) program. Lauren earned her bachelor’s degree in dietetics from Western Michigan University and has written for several publications, including Livestrong and HealthDay. Follow her on Instagram @ laurenarmstrong.rdn.
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