It’s no secret that the amount of health information on the internet is overwhelming. Worse again, so much of it is out-of-date and incorrect. With these problems, eating a healthier diet can feel nearly impossible.
So how do you keep healthy with all this mixed information around?
Through all the clutter, there are some tips that remain tried-and-true. One thing you should never do is chase fad The basis of The Mediterranean Diet has been a consistently well-rounded and healthy recommendation for those looking to improve their eating habits.
What benefits can these changes bring?
Applying simple changes to your diet can make a significant difference. A lot of the foods in the Mediterranean Diet have anti-inflammatory properties. It can help kill cancer cells, promote gallbladder health, and help reduce lipids in people with type-2 diabetes. It can help improve your heart health and aid in healthy weight loss.
Tips For A Healthier Diet
Switch To High-Quality Olive Oil
If you typically use coconut or vegetable oil, switch them out for extra virgin olive oil. You can even replace your butter with olive oil! There are oh so many health benefits that EVOO brings to the table! It fights against osteoporosis, helps protect from depression, and may prevent strokes, just to name a few!
To get the most out of it though, you have to be sure you are buying a quality product. Always check labels! The ingredient list should only have extra virgin olive oil listed. Look for a harvest or pressing date. Double check the label for “bottled in” claims. It may say bottled in Italy, but if you look closely, it may say that the “Italian” oil comes from Greece, Spain, and Italy!
You should always read labels, and once you’re educated eating healthier becomes a lot easier!
Eat More Fish
Fish is a well-rounded healthy choice, especially if you’re using it to replace red meat. Fish is a great source of Omega 3 fatty acids while being a low-fat and high protein food. It’s rich in a number of vitamins and minerals: vitamin D, B2, zinc, magnesium, and potassium, to name a few. Adding it to your meals a few times a week can help reduce the risk of heart attack, stroke, and can help to lower blood pressure.
Eat Way More Vegetables (And Fruit)
It’s no secret that most vegetables are powerhouses for a healthier diet. They’re naturally low fat, low calorie, and cholesterol free! Vegetables provide many important nutrients, such as fibre, potassium, vitamin A and Vitamin C. They help regulate your digestive system and leaves you feeling full for longer. Vegetables also improve the health of your skin, eyes, teeth, and gums. They can help reduce the risk of heart disease and some cancers.
And this is just a small example of the spectrum of health benefits vegetables offer. Vegetables should be part of the base of your food pyramid – include them in every meal.
Fruits have similar health benefits, but you need to be more cautious with them than vegetables. Fruit is high in fructose, which is a type of naturally occurring sugar. So moderation is much more important with fruit!
Replace White Grains With Whole Grains
Whole grains provide you with a number of important nutrients. Whole grains provide you with magnesium, iron, a number of B vitamins, and selenium, just to name a few. They are an excellent source of dietary fibre. Fibre reduces cholesterol, and can help lower risk of diabetes, obesity, and heart disease. It helps with weight management by keeping you feeling full for longer, and reduce your calorie intake. Switching your white grains to whole grains can help improve your overall health!
Indulge In Some Red Wine (But Otherwise Stick To Water)
The news about red wine’s benefits has been up and down through the years. The good news is, it can be heart healthy! Antioxidants in red wine can help prevent coronary artery disease. Polyphenols protect your blood vessels. In particular, the polyphenol reservatrol reduces bad cholesterol and risk of inflammation.
That being said, the connection between red wine and heart health isn’t completely understood at this point. More research is needed to completely determine the connection between red wine and heart health. Doctors also advise that if your family has a history of alcohol abuse, you shouldn’t add red wine to your diet for health purposes.
Red wine should be kept to a glass a day (it makes a great companion to your supper!) and the rest of the time, drink water. Water is important for your muscles, kidney function, digestion, and energy. It is the healthiest thing for you to drink, and should be your go-to drink most of the time. Coffee and tea are acceptable as well, but make sure you balance that caffeine with some hydration!
Eat Socially
Shared meals are a surprising cornerstone of healthy eating. Eating socially allows the focus to be on connections between people instead of distracting yourself with things such as television. It helps people avoid excessive eating by slowing everyone down. Eating more slowly allows your body time to properly digest, and your brain to signal when you’re full before you have the opportunity to overeat.
Bonding socially also helps relieve stress and elevate your mood. Cooking together, gathering the family for meal time, or inviting friends over is a great way to gain the social benefits of a healthy diet, and share your healthy patterns with other people!
Small changes to your dietary patterns can make a huge difference to your health in the long term. Implementing these changes, plus including helpful supplements such as CanEVA can help you feel healthier and happier in your day-to-day life. It can reduce several health risks, and increase your quality of life. So here’s to a healthier, more delicious life!