Research consistently finds that eating like you live in the Mediterranean improves heart
health, boosts brain power and lowers your risk of depression. This diet features:
•
Heart-healthy olive oil
instead of artery-clogging saturated fats from butter and margarine.
• Omega-3-rich fish
(2-3 servings each week), including fresh salmon, mackerel, herring,
tuna, sardines and anchovies.
• Antioxidant-rich raw fruits and raw or steamed vegetables
(tomatoes, peppers, eggplant)
and healthy vegetarian proteins from beans and nuts.
• Whole grains
—pasta and bread are fine if they are made using whole grains instead of
bleached, processed flour.
• Moderate amounts of lean meat
—stick to white meats like fish, chicken and turkey.
• Limited sugar
—instead of cookies and candy, get whole, natural sugars from fresh fruit
and honey.
Sources: Scientific American Mind and
LIVE SMARTER AND HAPPIER
ON THE MEDITERRANEAN DIET
EASY STRATEGIES
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