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How to Follow a Mediterranean Diet

By Lana Bandoim

The Mediterranean diet is a popular option and may reduce the risk of some health problems. Recent studies show that people who eat a Mediterranean diet reduce the chance that they will get Alzheimer’s disease. How do you follow this diet, and what does it require?

What Is the Mediterranean Diet?

The Mediterranean diet is considered to be a heart-healthy plan that focuses on healthy food. The main goal is to eat more plant-based foods while limiting meat and dairy. This diet allows fruit, grains, vegetables, nuts, seeds, fish, olive oil and red wine in moderation.

What Can You Eat?

Fresh or cooked fruit and vegetables are a large part of the Mediterranean diet. In addition, whole grains, beans, nuts and seeds are allowed. Olive oil is preferred, so you want to reduce or eliminate butter. Fish is considered healthier than red meat, and most people on this diet try to limit the total amount of meat they consume. You are allowed to have red wine occasionally.

Most people on the Mediterranean diet try to increase the amount of herbs and spices they use. They prefer to use them instead of salt. In addition, dairy and sweets are either reduced or eliminated. Many people try to limit poultry to a couple of meals per week.

Lifestyle Choices

Part of the Mediterranean diet is focused on lifestyle choices. Exercise is recommended and eating meals with others is a priority. Good food and good company are essential components. Try to cook more often with family and friends at home. Invite more guests to your dinner table and pour some wine.

Health Benefits

There are multiple health benefits associated with the Mediterranean diet. First, studies indicate that it may lower the risk of Alzheimer’s disease in adults. Second, research shows that this diet may help people with cardiovascular diseases.

In general, the Mediterranean diet is considered heart-healthy and safe. Several studies show that it may help some people lower bad cholesterol levels. Other research papers show that this diet can reduce the risk of Parkinson’s disease. Some people report being able to control their blood sugar levels easier and losing weight. Others believe it improves their brain health and memory.

Consider trying the Mediterranean diet and talk to a doctor for more tips about starting. This diet plan is a healthy option that still allows you to enjoy many delicious foods.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Wilmington, N.C.

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