10 Mediterranean Diet must-haves for a longer, healthier life

The Mediterranean diet has been all the rage recently, with experts and studies both promoting its benefits. Essentially, the diet involves following the traditional dietary patterns of people living in the Mediterranean region. According to a study published in the Oxford Journals, their diet includes non-starchy vegetables, whole-grain cereals, legumes, nuts and seeds as staple food. Below, find 10 must-haves of this diet for a longer, healthier life.

Cold-pressed extra-virgin olive oil is a staple in a Mediterranean diet. It is the main source of fat in the diet and provides unsaturated fat to the body. When taken from plant sources, it lowers levels of total cholesterol and bad cholesterol. According to the Dietary Guidelines for Americans, polyunsaturated fat reduces the risk of cardiovascular disease and deaths related to it.

Each week, aim to consume at least four servings of raw, unsalted nuts. These include almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more. They offer healthy fats in the form of Omega-3s and unsaturated fats while maintaining heart health, inflammation and cognitive abilities.

Fish are also a key part of the Mediterranean diet. Here the healthy choices include mackerel, herring, sardines, albacore tuna, salmon and anchovies. Known as fatty fish, they contain omega-3 fatty acids that lower inflammation, reduce blood fat and blood clotting and reduce the risk of heart failure and stroke.

Fruits rich in antioxidants and fiber that improve immune health and protect the body are consumed in a Mediterranean diet. These are apples, bananas, oranges, melons, peaches, pears, strawberries, grapes, dates, figs and more.

When it comes to vegetables, the healthier the better. In this diet, tomatoes, broccoli, kale, spinach, brussels sprouts, cucumber and more form the daily routine. These protect against chronic diseases and provide vitamins, minerals, polyphenols and fiber to the body.

Adding a delicious taste to any dish is a sprinkle of herbs and spices. Elevate the taste of your food with sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano, garlic, basil, mint, rosemary, sage, nutmeg, cinnamon and pepper. Along with the food, these are also healthy and have anti-oxidant and anti-inflammatory properties.

In dairy, Greek yogurt, milk, cheese such as feta, ricotta and more in moderate amounts are acceptable for consumption. They help maintain the calcium and protein levels in the body while also increasing the amount of probiotics.

Oats, brown rice, rye, barley, corn and buckwheat are some whole grains, recommended while following this diet. They help with fullness, are easy to digest, regulate blood sugar and provide essential micronutrients.

Along with fatty fish, people can binge on shrimp, crab, clams, scallops, cod, haddock, hake and whitefish. They have similar effects to fatty fish, however, some of these are also high in cholesterol and thus must be consumed in moderation.

A Mediterranean diet is never boring due to the wide variety of healthy options it includes, each flavourful and delicious. Legumes such as beans, peas, lentils, pulses, peanuts and chickpeas satisfy the daily protein requirements along with providing fiber and vital minerals.