February 08, 2022

5 Foods Featured in the Popular Mediterranean Diet

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While fad diets generally tend to not have long-term success because of their difficulty to be sustainable, a more consistent food plan like the so-called Mediterranean diet is something that dieticians agree can be a healthier way to live for the long term.

The Mediterranean diet focuses on natural foods that are consumed in that region of the world, which is known for health and longevity among its people. This includes foods high in good fats, whole grains, fish, fruit, beans, and other legumes.

Centers Health Care has a look at five foods that are key parts of the Mediterranean diet.

  1. Extra-Virgin Olive Oil

While there are plenty of different foods that are a part of this way of eating, extra-virgin olive oil can be described as the glue that links them all together. EVOO is heart-healthy and have been found to lessen a person’s risk of death from a number of common diseases. It can be used in salads, tossed in vegetables, and a substitute for butter on fish and whole grains.

  1. Walnuts and Other Nuts

Walnuts, peanuts, and almonds are three great nuts that contain plenty of good fat and protein to fill you up as a snack. Walnuts also contain omega-3 fatty acids and also help regulate the digestive system.

  1. Wild Salmon

Wild—not farmed—salmon is one of the best sources of animal protein available and is also one of the foods richest in omega-3s, which can make your cardiovascular system healthier along with your brain and memory function.

  1. Blueberries

Blueberries have been found to be one of the world’s best superfoods due to the level of antioxidants contained within, which helps the body by keeping inflammation to a minimum. Inflammation keeps the body’s defense systems working hard and can lead to burnout.

  1. Garlic

Garlic, along with shallots and leeks, are in the allium family, which is a key part of the Mediterranean diet. Adding garlic not only adds flavor to a number of dishes (a healthier alternative to adding salt) but it can lower the risk of several cancers, including colorectal cancer.

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