How to Reduce Death and Disease With a Strict Mediterranean Diet
- 1). Eat omega 3-rich fish at least twice a week. Omega-3 fatty acids are an unsaturated fatty acid that is believed to improve heart health, reduce inflammation, lower blood pressure, reduce blood clotting, enhance immune function and improve arthritis symptoms.
- 2). Eat more fruits and vegetables. These are present in any healthy eating style, but they are a staple of the Mediterranean diet. Vegetables are low in calories and high in fiber and antioxidants, which help with weight loss and protect against heart disease and cancer.
- 3). Eat less red meat. Too much red meat is associated with diseases such as heart disease and cancer.
- 4). Snack on nuts. Nuts such as almonds and walnuts are a rich source of antioxidants, plant sterols, and monounsaturated and polyunsaturated fats. All of these are associated with lowering cholesterol and fighting disease.
- 5). Consume moderate amounts of wine. Red wine contains resveratrol, which is believed to support heart health. The general rule of thumb for your maximum healthy daily intake is one glass for women and two for men.
Source...