The Mediterranean Diet: Eat your way to a longer life

Karen GEORGE

22 Jun 2015

updated the 6 October 2015 à 23:02

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Replace butter and margarine with olive oil
Olive oil, a staple in the Mediterranean diet is full of monounsaturated fats that is healthy for the heart. Replacing butter with olive oil has been shown to counter the effects of aging as well as reduce heart inflammatory problems. It only takes two tablespoons a day to improve your overall well-being.
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Pile on the vegetables and leafy greens
Vegetables are a big part of the Mediterranean diet, with leafy greens making an appearance in almost every dish from salads to pita wraps. Unlike other cuisines however, the vegetables in this diet are drizzled with olive oil and usually served raw. You should aim to consume 3 to 5 servings of vegetables a day to get your daily dose of antioxidants and vitamins.
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Snack on nuts instead of processed junk-food
Nuts are excellent sources of fibre, protein and healthy fats. When hungry reach for almonds, walnuts, cashews and pistachios instead of processed junk food. If snacking on nuts alone is too much, you can incorporate them into your salads, oatmeal or even dessert like baklava.
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Make fish your main source of protein
To live like a true Mediterranean you’ve got to love fish. Or at least incorporate a lot of it in your diet twice a week. Try to go for the oily fish varieties like mussels, sardines, salmon and mackerel as they contain Omega-3 fat which is beneficial for brain function, the heat and general growth and development. If you must have your chicken and beef, make them an occasional treat rather than a daily staple.
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Get familiar with wholegrains
The Mediterraneans love their pasta and bread, yet no matter how much they eat, it doesn’t seem to detract from their health. This is because the carbs they’re consuming are wholegrains that have not been refined. With wholegrains in your diet, you’re getting fibre, vitamins and minerals in your diet. If you find it hard to make the switch, you can opt for whole-grain blends or just add oatmeal and barley to daily meals.
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Eat fresh fruits for dessert
Fresh fruits are a great source of fibre, vitamin C and antioxidants and while almost any fruit will be boost your immune system, the Mediterranean diet has a strong focus on citrus fruits like oranges and lemons. However you choose to enjoy them, fruits are a healthy way to indulge your sweet tooth without fear of compromise.

Replace butter and margarine with olive oil

Find out how to eat like a Mediterranean and reap the many benefits of the world’s healthiest diet.

The natives on the Greek island of Ikaria are well known for having remarkably long life-spans,where most of the population will go on to celebrate their 100^th birthday. While living to see a century isn’t uncommon in Ikaria, the rest of Greece is not far behind, with most Greeks having incredibly long lifespans that leave the rest of the world marveling at their robustness and longevity.

So what is their secret to long life? It seems like plenty of rest and the Mediterranean diet is the way to go. We’ve got the first one down pat, but what exactly is the Mediterranean diet? Considered one of the healthiest diets, scientific studies have shown its ability to reduce the risk of heart disease, cancer and other chronic diseases. Adding another feather in its cap is its ability to increase the average lifespan of a person by up to 10 years!

No pills, no surgery, no exercise, just a change in dietary habits. Head to the gallery to find out how you too can add a decade to your life expectancy by simply following their suit and eating healthier.

Karen George

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The Mediterranean Diet: Eat your way to a longer life

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