6 Ways to Follow the Mediterranean Diet for Better Health

Consider using extra-virgin olive oil if it's not your usual cooking oil. Olive oil's monounsaturated fatty acids may boost "good" HDL cholesterol. A 2019 Nutrition, Metabolism, and Cardiovascular Diseases study found that HDL cholesterol removes "bad" LDL particles from arteries. 

Cook with Olive Oil

Fish is accepted in Mediterranean diets. The diet emphasizes fatty seafood including salmon, sardines, tuna, and mackerel. These fish are high in heart- and brain-healthy omega-3s. Lean, low-fat fish like cod or tilapia are still excellent for you since they include protein. 

Eat More Fish

This is the perfect time to add more vegetables if your diet lacks greens. Eat one serving at snack time, such munching on bell pepper strips or adding a handful of dark leafy greens to a smoothie, and one at dinner, like Steamed Butternut Squash or Honey-Chile Glazed Baked Brussels Sprouts. 

Eat Veggies All Day Long

Try unrefined "whole" grains. Quinoa cooks in 15 minutes, making it a terrific dinner side. Mushrooms and barley make a hearty, fiber-rich soup. 

Help Yourself to Whole Grain

Nuts are another Mediterranean diet staple, and they provide an array of benefits. Grabbing a handful, whether that's almonds, cashews, peanuts or pecans, can make for a satisfying, on-the-go snack. 

Snack on Nut

A healthy approach to satisfy your sweet appetite, fruits are high in fiber, vitamins, and antioxidants. Try honey on pear slices or brown sugar on grapefruit to consume more fruit. 

Enjoy Fruit for Dessert

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