5 Anti-Inflammatory Mediterranean Diet Tips for a Long and Healthy Life

 Eat more plant

Most of your plate should be plants. Consider veggies, fruits, whole grains, beans, lentils, nuts, and seeds. Plants contain carbs, but it doesn't mean you should avoid them. 

 Plants vary in carbohydrate. Mix high- and low-carb plants. As lentils and brown rice are heavy in carbs, try broccoli, beets, and pumpkin seeds for lower-carb options. Plan plant-based meals.

 Choose more whole grain

A whole grain includes the bran, endosperm, and germ, which are edible.   Brown or wild rice, quinoa, oats, barley, farro, bulgur, buckwheat, cornmeal, wheat berries, millet, whole wheat flour, and pasta are whole grains.

Eat seafood regularly

The American Heart Association suggests eating fish or shellfish twice a week to minimize heart disease risk. Omega-3 fatty acids are found in salmon, mackerel, herring, lake trout, sardines, and albacore tuna. 

 Include healthy fat

There is not a lot of fatty fat in the Mediterranean diet. When you replace saturated fat with unsaturated fat, your "bad" LDL cholesterol goes down and your "good" HDL cholesterol goes up. 

Swap the sweet

People often say they don't eat fruit because it has carbs, even though you already know that sweets will raise your blood sugar. Not only the amount of carbs, but also the type of carbs are very important.

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