7 Ways To Follow The Mediterranean Diet

Eat More Vegetables and Fruits: Incorporate a variety of fresh, colorful vegetables and fruits into every meal. Aim for at least five servings a day to boost fiber, vitamins, and antioxidants.

Choose Whole Grains: Opt for whole grains such as brown rice, quinoa, whole wheat bread, and pasta. Whole grains are rich in fiber and help maintain steady energy levels throughout the day.

Healthy Fats: Use olive oil as the primary fat source for cooking and dressings. Include nuts, seeds, and avocados for additional healthy fats, which support heart health.

Moderate Dairy: Consume moderate amounts of dairy, mainly in the form of cheese and yogurt. Choose products that are minimally processed and low in added sugars.

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Eat More Fish: Include fish, especially fatty fish like salmon, mackerel, and sardines, at least twice a week. These are high in omega-3 fatty acids, which benefit heart and brain health.

Limit Red Meat: Reduce intake of red meat and opt for leaner protein sources like poultry and legumes. When consuming red meat, choose lean cuts and enjoy them in smaller portions.

Stay Hydrated and Enjoy Wine in Moderation: Drink plenty of water throughout the day. If you enjoy alcohol, have a small glass of red wine with meals, but limit it to one glass per day for women and two for men.

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