<< Back It isn’t just another health trend – the Mediterranean diet actually works.
But what makes it so effective? Here are nine staples of the Mediterranean diet, and why they deserve a spot on your plate. Find a doctor near me
Start here 1. Olive oil.
Essential in any kitchen, olive oil is packed with health benefits.
“Olive oil is rich in monounsaturated fats, which support heart health,” says Jillian Wanik, RD, a registered dietitian at Hartford HealthCare. “It also contains vitamin E and plant compounds, called polyphenols, which can protect the heart and reduce inflammation.”
To get the most benefits, Wanik suggests keeping two types of olive oil in your kitchen.
“A cold pressed, hand-picked extra virgin olive oil is perfect to use for a small drizzle, just before serving food. Your cooking oil can also be an extra virgin olive oil, but can be hot press. Neither should be kept longer than six months.”
> Related: And the Healthiest Diet of 2023 Is…. 2. Chickpeas.
Chickpeas have been a Mediterranean staple for over 7,000 years, and for good reason.“They’re packed with plant-based protein, fiber, vitamins and minerals that help regulate blood sugar and improve cholesterol levels,” says Wanik.Try adding chickpeas to salads, soups, or making your own hummus for a delicious, nutritious snack. > Related: 3 New Superfoods to Add to Your Plate 3. Salmon. Loaded with omega-3 fatty acids, salmon can help lower inflammation, reduce triglycerides and improve blood pressure.“It’s also an excellent source of vitamin D and protein, which can help with muscle mass, bone health and weight loss,” Wanik notes.Aim for at least two servings of salmon (or another fatty fish) per week to reap the benefits. > Related: 5 Reasons to Get More Fish – And Omega-3s – In Your Diet 4. Yogurt. Yogurt can be a healthy part of your diet – but not all yogurts are created equal.“It’s important to check the label, and look for plain or Greek yogurt with no added sugars,” Wanik says. “You can use fresh fruit, spices or other toppings to add your own flavor.”Yogurt is a great […]
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