6 Tips to Follow the Mediterranean Diet, Best Diet in 2019

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Do you want a diet program that is effective and safe for the long term? Maybe you should try a diet that has just been named the best diet of the year, the Mediterranean diet. Many diets have emerged, but not all are healthy. Some are even harmful to the body. Judges' assessment consisting of these experts can help us determine a good and safe diet for us to follow.

Usnews.com recently named the Mediterranean diet the best diet, superior to 40 other diets according to judges' judgment. Not only good for short-term or long-term weight loss, the Mediterranean diet can also prevent heart attacks, strokes, type 2 diabetes, until early death. Reporting from several sources, here are 6 tips that you can apply to follow the Mediterranean diet.

1. Change oil for cooking

Use olive oil to replace vegetable oil or coconut oil. Olive oil is very good for health because it contains high unsaturated fats (mainly oleic acid and polyphenols). Polyphenols are known to reduce the risk of heart disease, blood vessels and cancer. Use olive oil to saute or make a salad.

2. Expand fish, reduce consumption of red meat

Consumption of red meat such as beef or goat is still allowed, but only in small and rare amounts. The main source of protein in the Mediterranean diet comes from fish.

Specifically, the Mediterranean diet emphasizes fatty fish such as salmon, sardines, and mackerel. This fish is rich in omega-3 fatty acids that are healthy for the heart and brain. Poultry products, eggs, cheese and yogurt may be consumed but in reasonable quantities.

3. Avoid processed meat

Processed meat in question is all meat that has been processed by salted, preserved, smoked or added certain food additives to increase flavor or increase meat endurance or durability. For example sausages, corned beef, ham, hot dogs, and others.

If you want to follow this Mediterranean diet, avoid processed meat. A study revealed the consumption of processed meat can increase the risk of stomach cancer and colon cancer.

4. Choose healthy snacks between meals

If you feel hungry between meals, choose healthy snacks to prop your stomach. You can choose nuts, for example walnuts, cashews, almonds or pistachios. These nuts have benefits such as free radical scavenging, increasing levels of good fats that the body needs, and reducing cholesterol levels in the blood. Or you can also combine it with fresh fruits. Be a tasty healthy snack!

5. Vegetables and fruit are the main menu

The main menu of the Mediterranean diet is vegetables and fruit. Try to eat vegetables and fruits that are not too much processed. Fresh fruit is better than candied fruit or fruit chips.

Green vegetables are very good for your diet. At least, consume 2 servings of vegetables per day. If you can 3 servings, even better. Recent research shows, consumption of 3-4 servings of fruits and vegetables a day can reduce stress by 12% than those who consume 1 serving a day.

6. Avoid added sugar

Additional sugars in packaged food products are usually referred to by other names such as sucrose, glucose, fructose, maltose, syrup, corn sweetener, or high fructose corn syrup. Check the food you buy. The fruits you consume already have fructose or natural sweeteners.

Research shows, excessive consumption of added sugar can be harmful to the liver, as dangerous as too much alcohol.

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