How to Reap the Benefits of Mediterranean Diet

Mediterranean Diet is abundantly rich in fruits, vegetables, whole grains, legumes and healthy oils. This healthy diet promotes lean sources of protein such as fish and poultry products, over red meat. There are a lot of benefits that could be extracted by following Mediterranean-style eating pattern such as: improved weight loss, better control over diabetes, reduced risk of depression etc. There are a few steps to start with Mediterranean diet.

Switch Up Your Oil

Switch your cooking oil from vegetable oil or coconut oil to virgin olive oil. Olive oil is rich in mono-saturated fatty acids that meliorates HDL cholesterol. You can use olive oil in homemade salad and can be sprayed over on fish and chicken to add flavor instead of butter.

Eat More Fish

Precisely this diet emphasizes fatty fish like salmon, sardines as these fishes are rich in omega-3 fatty acids which is extremely beneficial for a healthy heart and a healthy brain. Eating fish helps in treating asthma, develops brain and it extremely good of skin and hair health.

Eat Veggies

Try and include vegetables in everything you eat. Switch oily snack with crunchy vegetables, add spinach to smoothies. Aim for at least to servings of vegetable per day. And keep in mind the more is better. Apart from improving health conditions vegetables add a youthful glow to the skin as well.

Consume Whole Grains

Try and experiment with “real” whole grains that are in their whole form and have not been refined. Quinoa, Barley, oatmeal and even popcorn can solve the purpose. But avoid excessive use of oil just drizzle a little amount of olive oil. Consuming Whole grains can reduce risk of heart diseases ans obesity that leads to heart risk. Apart from supporting healthy digestion it lessens chronic inflammation as well.

Alter Fruits with Dessert

Fruits are generally considered to be aggrandized by fiber, vitamin c and antioxidants. Keep fresh fruits visible at home and keep few fresh fruits at home as well so you can munch while working.