If eating better in 2023 is your New Year’s resolution, then it’s time to load up your plate with chickpeas. For the sixth year in a row, US News & World Report lists Mediterranean food as the best cuisine for healthy living. This type of eating style packs a punch when it comes to health benefits.
Researchers found that people in countries bordering the Mediterranean sea were exceptionally healthy and had a lower risk of chronic health conditions.
The basis of the Mediterranean diet includes plant-based foods like fruits and vegetables, along with whole grains, beans, seeds and nuts.
Extra-virgin olive oil is a staple and provides the good kind of fat that lowers cholesterol.
Don’t forget that piece of salmon. Eating fish rich in omega-3 fatty acids is also on the Mediterranean menu.
Meanwhile eggs, dairy and poultry are eaten in smaller portions and red meat is used sparingly.
Red wine consumption is allowed on the Mediterranean diet, in moderation. Red wine offers more antioxidants than other alcohol, along with less sugar. It’s also low in carbs and fat. There’s also plenty of research on the health benefits to drinking red wine— from reducing cognitive decline to lowering your risk of stroke and heart disease.
Trans fats, foods with added sugars, ultra-processed foods and refined grains are to be avoided.
For more information on foods to include and avoid, click here.
Part of any healthy lifestyle involves exercise and movement.
The National Institutes of Health say that combining the Mediterranean eating pattern with physical activity can protect against inflammation and chronic disease.
The emphasis here is on exercise that is also enjoyable, like a walk, hike, swimming or riding a bike.
There are a myriad of health benefits from consuming Mediterranean foods. Experts at Johns Hopkins say it lowers your risk of cardiovascular disease, stroke, diabetes and high cholesterol.
Other studies find the Mediterranean diet has helped with brain health.
About Advena Living
At Advena Living, we support whatever lifestyle you want to follow—whether that’s eating a plant-based diet, ending your day with a glass of red wine, or taking a stroll outside.
We believe in treating everyone with compassion, respect and dignity, while encouraging residents to live their best lives.
Advena Living specializes in assisted living, skilled nursing, rehabilitation, and long-term care throughout the state. Our locations include Bonner Springs, Cherryvale, Clay Center, Clearwater, Rose Hill, Topeka, and Wichita.