Want to start off 2023 on a healthy foot? Eat a Mediterranean diet to live a longer, healthier life. According to recent research from the Harvard Medical School and Brigham and Women’s Hospital in Boston, women who ate more plant-based foods (fruits, vegetables, and nuts), whole grains and fish, less red and processed meats, and drank moderate amounts of alcohol during midlife were 40 percent more likely to survive to at least age 70. And their quality of life was also higher. They were less likely to have major chronic diseases like diabetes and heart disease and fewer physical health issues.
Mediterranean diet may help women live longer
Although this study was observational — meaning it’s hard to determine whether it’s the diet or other factors that are contributing to the results — there have been various studies over the past year linking the Mediterranean diet to all kinds of health benefits including improved cholesterol and blood sugar levels, and protection against heart disease, Parkinson’s disease, and Alzheimer’s disease. Here are 3 super-quick tips to incorporate the Mediterranean diet into your life today:
1. Perk up meals with produce
Whether it’s adding a bit of avocado to your turkey sandwich at lunch, opting for the side salad over the fries, or adding spinach or peppers to your quick egg scramble in the morning, there are dozens of easy ways to work produce into every meal.
2. Opt for oil
One of the stars of the Mediterranean diet is olive oil because of its high levels of heart-healthy monounsaturated fat. Instead of using butter or salt to boost taste, switch to oil. Extra virgin olive oil is perfect for drizzling on cooked fish or poultry, or sauté vegetables in regular olive, canola, or walnut oil.
3. Go for whole grains
If you aren’t a fan of whole wheat breads, experiment with other grains. Quinoa for example, a grain that was a staple in the ancient Incas’ diet, cooks up in just 20 minutes. Barley is another natural whole grain and it’s full of fiber and works great in soups. Even popcorn is a whole grain—just keep it healthy by ditching the butter (try a drizzle of olive oil instead). When buying packaged foods always look for the term “whole” or “whole grain” on the food package and in the ingredient list—it should be listed as the first ingredient
