Changing the foods you eat and eliminating bad ingredients can dramatically improve your health and longevity. It all depends on your individual needs, as different people may react differently to the same foods. (This is why it is generally a good idea to check with your doctor first.)
But a diet that has gained popularity in recent years is the Mediterranean diet. In fact, it was recently ranked first in the best general diets for the fourth year in a row, according to the US News & World Report’s annual list.
As a nutritionist, I always recommend trying to incorporate Mediterranean-style diet foods – which are rich in vegetables, fruits, olive oil and whole grains and moderate in animal proteins and fats – into your diet. Research suggests that the primary foods in this diet can help prevent chronic illnesses and increase longevity. Another study found that there may also be benefits for the brain.
Here are five staple foods from the Mediterranean diet that I have eaten to stay healthy and strong:
1. Oats
By improving the intestinal transit of food and waste, fiber helps the body to eliminate carcinogens. Unfortunately, about 95% of American adults and children do not consume enough fiber, according to a 2017 analysis published in the US National Library of Medicine.
Oats are my choice for fiber-rich foods. Gluten-free whole grain is a great source of important vitamins, minerals and antioxidants. When cooked slowly, it provides a balanced portion of vegetable fats, carbohydrates and proteins, along with good doses of iron and B vitamins.
In a study last year, researchers found that that higher fiber intake resulted in decreased mortality from cardiovascular and respiratory diseases. The American Heart Association Eating Plan suggests that the total intake of dietary fiber should be between 25 to 30 grams per day (of food, not supplements).
Oats are also a staple food for Adventists, a small community in Loma Linda, California, that researchers have found to live up to a decade longer than other Americans.
My breakfast usually consists of classic oatmeal with fruit, but oats can also be prepared in a tasty style. You can use it as a topping in place of breadcrumbs or in a hearty risotto in place of rice.
2. Extra virgin olive oil
Not all liquid oils (for cooking or cold preparations) are the same. Many nutritionists and health experts recommend that your first choice be extra virgin olive oil.
Extra virgin olive oil contains mainly monounsaturated fat in the form of oleic acid, along with large amounts of antioxidants – which researchers say can help reduce inflammation biomarkers.
A 2020 study published in the Journal of the American College of Cardiology found that individuals who consumed half a tablespoon or more of extra virgin olive oil per day had a 14% lower risk of cardiovascular disease and an 18% reduction in risk coronary heart disease. Replacing five grams a day of other fats (for example, butter or margarine) with olive oil also reduced the risk of cardiovascular and coronary heart disease by 5% to 7%.
My favorite way to incorporate extra virgin olive oil is to drizzle a small amount over vegetables like broccoli, cauliflower or carrots before baking them in the oven.
3. Fish
Fatty fish like tuna, salmon, herring and lake trout contain large amounts of healthy omega-3 fatty acids, which research has shown can improve your cardiovascular health.
If you are a fish lover like me, the American Heart Association recommends that adults eat two servings of fish – mostly the greasy type – a week, with a 3.5 ounce serving of boiled fish or about ¾ cup of fish in flakes. (The US Food and Drug Administration recommends that children and pregnant women avoid eating fish with the potential for the highest level of mercury contamination, such as shark, swordfish, mackerel and bluefish)
Want to be creative with fish? Try using it in place of meat or chicken in your tacos. Salmon burgers are also a must. Remember to balance your plate with lots of vegetables, fruits, whole grains and other healthy fats as well.
4. Vegetables with green leaves
Leafy vegetables, such as spinach, lettuce and kale, are another aspect of the Mediterranean diet. They are full of essential nutrients – vitamin A, vitamin C, folate, vitamin K, iron, calcium and potassium.
The amount of vegetables you need, which can vary between one and three cups a day, depends on your age, sex and level of physical activity. In general, according to the United States Department of Agriculture (USDA), a cup of vegetables is equivalent to a cup of raw or cooked vegetables or vegetable juice, or two cups of raw vegetables.
Make a fresh salad with a variety of leafy vegetables for a mixture of nutrients and flavor. You can also add them to pasta or whole grain soups. To get a green kick that will wake me up instantly, I like to sprinkle some kale on my breakfast smoothies.
5. Berries
While there are a number of essential fruits in the Mediterranean diet, berries – especially blueberries and strawberries – are at the top of my list of favorites, due to their rich levels of antioxidants.
Berries also contain many anthocyanins, a type of flavonoid. Research suggests that anthocyanins can have several positive effects on the body, including lowering blood pressure and increasing the elasticity of blood vessels.
Dr. Eric Rimm, an associate professor at the Harvard School of Public Health and Harvard Medical School, has done a significant amount of research supporting the benefits of berries. He recommends three or more half-cup servings of blueberries or strawberries a week. A cup of whole strawberries will provide almost 100% of your daily vitamin C requirements, according to the USDA.
I usually start the day with blueberries in my yogurt, cereal or oats. And my salads are never complete without fruit (along with sunflower seeds, nuts and beans to add protein).
Lauren Armstrong is a nutritionist and personal nutrition trainer. Previously, she worked as a nutritionist for the Women, Babies and Children (WIC) program. Lauren received her bachelor’s degree in dietetics from Western Michigan University and wrote for several publications, including Livestrong and HealthDay. Follow her on instagram @ laurenarmstrong.rdn.
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