Your diet is composed of the food and drinks you regularly consume. Of the many kinds of diets we read in books or advertised in social media, the Mediterranean Diet stands out to be the best for good health, reduced risk for incidence of illness and death. As the name implies, the Mediterranean diet is consumed in Mediterranean countries where chronic diseases such as diabetes and cardiovascular diseases, is reportedly lower. Thus, healthier and consequently longer life is experienced.
To be consumed daily are whole grains, bread, pasta, legumes such as beans, chickpeas. Nuts and seeds such as almonds, walnuts and chia seeds are also emphasized to be eaten daily followed by fruits and vegetables. Being plant-based, the diet is ideal for weight management. Used in varying amounts is olive oil which should be the main source of oil. Being monounsaturated, this type of oil helps lower bad cholesterol in the body. Other oil sources are the avocado, nuts and oily fish. Fish and seafoods with emphasis on deep sea fish like salmon which are good sources of omega-3 fatty acids, are to be used sparingly, that is, at least two times a week. Eggs, cheese, poultry and yogurt are to be eaten on a daily to weekly basis. Red meat, that is, pork and beef are to be avoided or at least limited to once a month only or in small amounts to ensure moderate consumption.
As flavoring, herbs and spices are used instead of salt. Alcohol consumption particularly red wine is enjoyed preferably with meals. Only moderate consumption though. That is, about 1-2 glasses a day for men and one glass a day for women. Processed meat, refined carbohydrates and added sugars are limited, if not avoided. Water is the main beverage every day.
It is never too late even among those with heart problems to start this kind of diet. To make it work, physical activity through enjoyable activities done daily is emphasized.