Easy Steps to Follow a Mediterranean Diet ~ Dr. Domenico Pratico', MD, FCPP

Abundant literature has now clearly demonstrated that the Mediterranean diet is one of the healthiest diets in the world since it is associated with significant lower risk of cardiovascular diseases, chronic age-related diseases and dementia rate, with better gut health, brain health and general wellbeing. 

Mediterranean diet, the healthiest diet

However, despite this evidence at times it could be difficult to incorporate a Mediterranean diet into the daily lifestyle for various reasons some of which depend on the individual per se, other on the individual’s environment.

Please remember that the Mediterranean diet is not just a diet but also a lifestyle.

Here are some practical tips that could help everyone to incorporate the Mediterranean diet into a daily routine.

1. Forgo red meat for legumes and fill your plate with all sort of vegetables. Legumes like beans, and lentils are an excellent source of protein and should be included at least three times a week.  As a rule of thumb fill at least half of your plate with different fresh vegetables, which are rich in vitamins, antioxidants and fibers.

   

2. Make extra virgin olive oil your choice not only for eating but also for cooking. Use it freely instead of fat animal. Research shows enormous health benefits by just consuming 2-3 tablespoons every day, so drizzle it on any meal you are having, dress your salad, deep your bread in it, and when baking, if possible, use it instead of butter.

   

3. Eat more fish. Try to have fish a couple of times a week, especially oily fish like sardines and salmon.   Oily fish is high in omega-3 fatty acids, which are important for both brain and heart health. Remember that you don’t have to only have fresh fish – canned fish is also a great option.

   

4. When it is snack time indulge in nuts and seeds. They add a simply delicious crunch to a meal and a salad, and you will get some extra healthy vegetable fat, vitamins and fibers in return. Another way is to snack on baby carrots, an excellent source of vitamins and minerals.

   

5. Eat less or completely avoid highly processed foods. One of the most important aspects of the Mediterranean diet is the lack of highly processed junk foods (like chocolates, doughnuts, and sugary drinks).  While cakes and desserts can be important parts of an enjoyable eating pattern, it’s best to save them for celebrations.

   

   

6. Stay active and socially engaged. While not necessarily related to diet, staying physically active is a big part of the traditional Mediterranean lifestyle. This doesn’t necessarily have to be going for a run or lifting weights – instead try to find an activity you enjoy, whether that is walking with a friend, gardening, swimming, or cycling.  Even incidental activity helps – take the stairs instead of the lift/escalator or get off public transport a stop or two earlier. Every bit helps!

   

Importantly, please remember that it is never too early and never too late to start following a Mediterranean diet in your daily life.

If you are interested in reading more of my blogs:

Check out the recent blog: A Good Diet for the Brain  ~ Dr. Domenico Pratico', MD, FCPP

Dr. Domenico Pratico' , MD, FCPP

Domenico Praticò, MD, holds the Scott Richards North Star Charitable Foundation Chair for Alzheimer’s Research and serves as a Professor and Founding Director of the Alzheimer’s Center at Temple, as well as a Professor of Neural Sciences at Lewis Katz School of Medicine at Temple University.

For more information on the research conducted by Dr. Domenico Pratico, please visit this link.

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Stay updated with the work happening at Dr. Domenico Pratico's lab by visiting the Pratico Lab website.