Converting the foods you eat and eliminating bad ingredients can drastically improve your health and longevity. It all depends on your individual needs, as different people may respond to the same food in different ways. (Therefore, it is usually a good idea to contact your doctor first.)
But one diet that has become popular in recent years is the Mediterranean diet. In fact, according to the US News & World Report’s annual list, it was ranked first in the overall best diet for the fourth consecutive year.
As a nutritionist, I regularly recommend including foods from the Mediterranean diet – which are high in vegetables, fruits, olive oil and whole grains, and in moderation in protein and animal fats – in your eating routine. Research suggests that primary foods in this diet can help ward off chronic diseases and improve longevity. Another study found that there may also be benefits to the brain.
Here are five important Mediterranean diet foods I ate to stay healthy and strong:
1. Hawer
By improving the intestinal transport of food and waste, fiber helps your body to remove carcinogens. Unfortunately, 95% of U.S. adults and children do not consume enough fiber, according to a 2017 analysis published in the U.S. National Library of Medicine.
Oats are my high-fiber food. The 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 plant protein, along with good doses of iron and B vitamins.
In a study last year, researchers found that that higher fiber intake led to a decrease in mortality due to cardiovascular and respiratory diseases. The American Heart Association Eating Plan suggests that the total intake of dietary fiber should be between 25 and 30 grams per day (of food, not of supplements).
Oats are also a major issue for Adventists, a small community in Loma Linda, California, which researchers say is 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 savory style. You can use it as a topping in place of breadcrumbs, or in a hearty risotto in place of rice.
2. Extra pure olive oil
Not all liquid oils (for cooking or cold preparations) are the same. Many nutritionists and health experts recommend that you prefer extra virgin olive oil.
Extra-pure olive oil contains mainly monounsaturated fat in the form of oleic acid, together with large amounts of antioxidants, which according to researchers can help reduce biomarkers of inflammation.
A 2020 study, published in the Journal of the American College of Cardiology, found that individuals who consumed half a tablespoon or more of extra virgin olive oil per day had a 14% lower risk of cardiovascular disease and a decrease of 18% in the risk of heart disease. Replacing five grams per day of other fats (eg butter or margarine) with olive oil also reduced the risk of total cardiovascular and coronary heart disease by 5% to 7%.
My favorite way to take in extra virgin olive oil is to drip a small amount over vegetables like broccoli, cauliflower or carrots before frying in the oven.
3. Show
Fatty fish such as tuna, salmon, herring and trout contain large amounts of healthy omega-3 fatty acids, which according to research 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 the fatty ones – a week, with a serving of 3.5 grams of cooked fish or about 1 cup of flaked fish. (The U.S. Food and Drug Administration recommends that children and pregnant women do not eat fish with the potential for the highest levels of mercury contamination, such as shark, swordfish, king mackerel and tea fish.)
Do you want to get creative with fish? Try using it instead of beef or chicken in your tacos. Salmon patties are also a must-try. Remember to balance your plate with lots of vegetables, fruits, whole grains and other healthy fats as well.
4. Green leafy vegetables
Leafy vegetables, such as spinach, romaine and kale, are another aspect of the Mediterranean diet. They are filled with 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 per day, depends on your age, gender and level of physical activity. Generally, according to the U.S. Department of Agriculture (USDA), one cup of vegetables is equivalent to a cup of raw or cooked vegetables or vegetable juice, or two cups of raw leafy vegetables.
Make yourself a fresh salad with a variety of leafy vegetables for a mix of nutrients and flavor. You can also add it to whole grain pastas or soups. To get a green kick that will wake me up right away, I like to toss kale in my breakfast smoothies.
5. Berries
Although there are several essential fruits in the Mediterranean diet, berries – especially blueberries and strawberries – are high on my list of favorites, due to their rich antioxidants.
Berries also contain many anthocyanins, a type of flavonoid. Research suggests that anthocyanins can have several positive effects on the body, including lowering blood pressure and enlarging blood vessels.
Dr. Eric Rimm, an associate professor at the Harvard School of Public Health and Harvard Medical School, has done a significant amount of research supporting the benefits of berries. He recommends three or more servings of half a cup of blueberries or strawberries each week. According to the USDA, one cup of whole strawberries provides you with almost 100% of your daily vitamin C needs.
I usually start the day with blueberries in my yogurt, cereal or oatmeal. And my salads are never complete without berries (along with sunflower seeds, nuts and beans for extra protein).
Lauren Armstrong is a registered dietitian and personal nutrition coach. Previously, she worked as a nutritionist for the WIC program (Women, Infant and Children – WIC). Lauren earned her bachelor’s degree in dietetics from Western Michigan University and has written for several publications, including Live strong and HealthDay. Follow her on Instagram @ laurenarmstrong.rdn.
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