Content

• Steps
• Method 1 of 3: Eat Healthy Foods
• Method 2 of 3: Consuming Healthy Spices and Herbs
• Method 3 of 3: Change Your Lifestyle
• Tips
• Warnings

The Mediterranean diet is known to lower the risk of heart disease, cancer, grade 2 diabetes, increased intracranial pressure, and diseases such as Alzheimer's and Parkinson's. And on top of that, it can help you maintain your weight and promote a healthy, happy lifestyle. To learn more about the Mediterranean diet, scroll down to step 1.

Steps

Method 1 of 3: Eat Healthy Foods

1. 1 Eat whole grains. Each of your meals should contain a small amount of these products. Whole grains promote healthy blood pressure. And so they can lower your chances of getting a heart attack from 30% to 36%, and heart disease from 25% to 28%. Regular consumption of whole grains will also lower your chances of getting colon and rectal cancer and grade 2 diabetes.Whole grains promote normal digestion and the gradual release of sugar into the bloodstream.
   • Whole grains include pasta, brown rice, quinoa, and wheat grains.
2. 2 Eat legumes to improve your health and the health of your future children. You should consume at least one serving of legumes with your meals. Legumes contain protein and soluble fiber, which are essential for maintaining blood pressure. At the same time, legumes play an important role in the birth of healthy children. Legumes are very high in folate, which helps to correct birth defects. ...
   • Eating beans and legumes together lowers your chances of getting breast cancer by up to 25%.
   • The group of legumes, in addition to beans, includes: lentils, grokh and peanuts.
3. 3 Keep in mind that eating beans will help you maintain a healthy weight. Studies have shown that people who ate beans were 22% less likely to gain weight. This is because beans are high in soluble fiber and protein, which help the digestion process go slowly and gradually. Slow digestion means you stay full longer.
   • The fibers and proteins found in beans prevent blood sugar from rising because they ensure that sugar is released into your bloodstream consistently and slowly.
   • Beans also contain copper, a mineral that plays a key role in the functioning of various enzymes, which in turn are necessary for the growth of connective tissue.
   • Eating beans can also lower your chances of getting prostate cancer, as they contain a combination of phytochemicals, antioxidants, minerals, vitamins, and dietary fiber that prevent this form of cancer.
4. 4 Eat plenty of fruits and vegetables. You should eat at least 9 servings of fresh fruits and vegetables every day. Fruits and vegetables are packed with nutrients that your body needs. A diet rich in fruits and vegetables will help control blood pressure and reduce the likelihood of heart disease. The indigestible fiber found in many fruits and vegetables prevents constipation by regularly encouraging bowel movements. Other benefits include:
   • Reducing the chance of getting cancer: Certain fruits and vegetables protect us from certain forms of cancer. Vegetables such as lettuce, green leafy vegetables, broccoli, cabbage, onions, and garlic will protect you from oral, esophageal, laryngeal and stomach cancers. Tomatoes can prevent men from prostate cancer. Fruits and vegetables with bright colors contain lycopene, a carotenoid that helps prevent cancer of the throat, lungs and mouth.
   • Improves Vision: Vegetables and fruits are also good for your vision. Lutein and zeaxanthin are pigments found in brightly colored fruits and vegetables and green leafy vegetables that eliminate many loose residues that can damage your eyesight. They are found in fruits and vegetables such as spinach, kale, carrots, grapes, and corn.
5. 5 Eat more nuts and seeds. These two food groups should be part of every meal you eat. Nuts and seeds have an abundance of healthy fat, high in unsaturated fatty acids, which makes them the best source of healthy fat, while meat and other animal products contain saturated fat that is difficult to get rid of. Fats high in unsaturated fatty acids, such as nuts and seeds, will also help maintain your figure. They are also a great source of fiber. Nuts and seeds include:
   • Walnut: contains the highest amount of antioxidants than all other nuts.These antioxidants help the body fight cancer and heart disease. It also contains a group of omega-3 polyunsaturated fatty acids that increase the performance of your brain and reduce weakness in the body.
   • Flax seeds: rich in omega-3 polyunsaturated fatty acids and dietary fiber. Dietary fiber helps with digestion.
   • Almond: Supports your name system and contains high amounts of dietary fiber and vitamin E, which is a very powerful antioxidant in the fight against diseases.
   • Cashew: rich in zinc, iron and magnesium. Magnesium fights memory disorders like Alzheimer's. Iron can prevent you from anemia and will regulate the oxygen that goes into your cells. Zinc supports your immune system and helps keep your eyesight normal.
   • Pecan: Supports healthy brain function. It is also rich in antioxidants and vitamin E, the former helping to prevent heart disease and the latter being neurological diseases.
   • Pistachios: Reduce the risk of lung cancer. They also contain potassium, which contributes to the proper functioning of your nervous system, and vitamin B6, which supports your immune system and mood.
6. 6 Eat more fish. You should eat fish at least twice a week. Fish has exceptionally high levels of omega-3 polyunsaturated fatty acids and polyunsaturated fats, which contribute to healthy heart function. Fish oil helps fight diseases such as dementia that impair cognitive ability in older adults. It can also reduce your risk of heart disease and vision problems.
   • Fish can also reduce tissue inflammation, thus alleviating chronic diseases such as arthritis.
7. 7 Eat yogurt, cheese, and eggs in moderation. You can eat yogurt, cheese, and eggs daily, or at least twice a week. Cheese and yogurt contain calcium, which is essential for maintaining healthy bones. They also contain protein, vitamins A, D, B12, zinc and iodine. Whenever possible, buy low-fat or low-fat yogurt and cheese to limit your fat intake. Eggs are a great source of protein.
   • Eating too much cheese and eggs can build up cholesterol.
8. 8 Cut back on your red meat intake. If you can't completely stop eating red meat, you should reduce the amount. Red meat contains a high concentration of iron, and iron accumulation is one of the possible causes of Alzheimer's disease. Also, the consumption of red meat is the cause of the development of heart disease and type 2 diabetes.
9. 9 Cut back on the amount of sugar you eat. Excess sugar is converted to triglyceride, an excess of which can lead to heart disease. Also, sugar is devoid of any vitamins and minerals and is essentially empty calories. Moreover, it can easily enter the bloodstream, which is not good for your blood sugar.

Method 2 of 3: Consuming Healthy Spices and Herbs

1. 1 Know the benefits of herbs and spices. Herbs and spices not only add flavor to your meals, but also reduce the likelihood of getting more sodium, sugar, and fat in your food. In herbs, the deciduous part of the plant is usually used and is consumed fresh and in small quantities. Spices can be made from roots, bark, seeds and not used fresh. For a long time, there was no distinction between the terms "herbs" and "spices" and they were used synonymously.
2. 2 Eat leafy vegetables. These herbs can help your body fight many diseases, including cancer, heart disease, and infectious diseases.
   • Basil: has extremely high anti-inflammatory properties and fights chronic inflammation such as arthritis.It is also rich in beta-carotene, lutein, vitamin A, which play an important role in protecting the body from free residues.
   • Marjoram: has anti-cancer elements that include antioxidants and antimicrobial properties. Also rich in vitamins A and D.
   • Oregano : Fights bacteria and has a powerful antioxidant including thymolic acid and rosmarinic acid. Also rich in iron, fiber, calcium, manganese, vitamins C, A and omega-3 polyunsaturated fatty acids.
   • Parsley: removes toxins from the body and contains a large amount of vitamins A and C. Also good for reducing inflammation.
   • Sage: Reduces mental illness in case of Alzheimer's and dementia. Also has antibacterial qualities.
   • Thyme: effective against fungal infections, especially against foot fungus. Thymol - a component of Thyme is used as an antiseptic.
   • Mint: helps the digestive process. It also has antineoplastic, antibacterial, antiviral properties, and can be used as a remedy for the respiratory system.
3. 3 Use spices. These spices can support the health of various systems in your body and fight a variety of diseases.
   • Rosemary: Supports your immune system and may aid digestion. It has anti-inflammatory properties that can reduce the severity of asthma attacks and stimulate blood flow to your brain that fights cognitive problems.
   • Cinnamon: works well against type 2 diabetes as it helps systematically release sugar into the blood.
   • Saffron: It is ideal for people with Alzheimer's disease as it contains carotenoids such as alpha and beta carotenes and lycopene, which support your memory and concentration.
   • Turmeric: has anti-inflammatory and antioxidant properties. Good for preventing arthritis. Cancer and heart disease.
   • Garlic: has anti-inflammatory, antifungal, antiviral and antimicrobial properties. It can also reduce blood cholesterol and glucose levels.

Method 3 of 3: Change Your Lifestyle

1. 1 Eat more olive oil. Olive oil contains a component called hydroxytyrosol, which is a key component of polyphenol. This component helps blood vessels build their own defense system to resist possible cell damage during oxidation. Olive oil also provides the body with antioxidants such as vitamin E and beta-carotene.
   • It is believed that olive oil can reduce the likelihood of heart disease.
2. 2 Drink wine. Drinking wine in moderation lowers your chances of developing heart disease and some forms of cancer. Numerous studies have shown that drinking wine in the right amount has its benefits. Wine helps to dilate arteries and increase blood flow in your body. The phenols found in wine help reduce the amount of cholesterol in the blood. Try drinking one glass of wine a day.
   • The same phenolic compounds that come to the rescue of the heart can prevent or at least slow the growth and spread of cancer cells responsible for breast and prostate cancer.
3. 3 Exercise regularly. An important part of the Mediterranean diet is the prevention of disease and serious health problems. Exercise gives the necessary boost to high-density lipoproteins (HDL, or good cholesterol) to displace triglyceride. By controlling good and bad cholesterol levels, the risk of diseases associated with obesity and fat accumulation, such as diabetes, arthritis, cardiovascular disease, and some forms of cancer, is reduced. Exercise supplies oxygen and nutrients to the tissues of the body.
   • Try to exercise at least three times a week for 30 minutes during each session. Walk, run, bike, swim, and hike to exercise your heart muscles.
   • You should also try yoga or Pilates, two types of exercises that will help you become strong and flexible.
4. 4 Eat with your family. An important part of the Mediterranean diet is separating food and eating it together. When the whole family eats together, we are more respectful in the preparation and consumption of food. Research shows that children from families that eat together are more likely to develop strong self-esteem and the ability to create strong relationships.

Tips

• Make sure you drink enough water. Getting enough water in your body can reduce health problems.
• Usually the lowest calorie intake is recommended for women, who have 1,200 calories and men 1,500.

Warnings

• Before starting a new diet, consult your healthcare professional.