If your heart could choose where you should live, it might tell you to move to one of the lovely countries that border the Mediterranean Sea. The level of heart disease there is much lower than other places in the world. Why? Experts believe that the Mediterranean style of eating protects against heart disease. And it may offer even more: Studies show that this way of eating may also lower the risk of some types of cancer, obesity and type 2 diabetes. It may even help prevent Parkinson’s and Alzheimer’s diseases.
The good news is that you don’t have to pack up and move to Greece or Italy. You can follow the Mediterranean way of eating in your very own home. All you need to do is follow the Mediterranean Diet Pyramid, adjusting the size of the servings to meet your daily needs. Read on for more details on how to fill your plate the Mediterranean way.
EVERY MAIN MEAL
Eat one or two servings of fruit. A serving is a small piece of fruit, ¾ cup of berries or 17 grapes. Choose fresh fruit instead of juice or fruit canned in syrup. If you worry that fruit may raise your blood glucose level too high, try those that have a lower glycemic index (GI) value. The natural sugar found in foods with a lower GI value enters the bloodstream more slowly. Good choices include apples, oranges, strawberries and blueberries.