Ease Inflammation with a Mediterranean Style Diet

The Arthritis Foundation recommends a calorie-controlled diet low in saturated fat, high in beneficial fats found in fish, olive oil and nuts and high in vegetables, legumes, fruits and whole grains.  If you are familiar with the healthy-fat filled Mediterranean diet, it might sound similar to the Arthritis Foundation diet recommendations.  That’s because it is.  Research has documented a connection between a Mediterranean lifestyle and lowered risk of many diseases, not to mention a longer life expectancy.  With all of the touted benefits, following the guidelines of a Mediterranean diet may be an inflammation-free step in the right direction.  Two blue-zone Mediterranean countries, Greece and Italy are home to communities with shockingly high centenarian (100+ year-olds) rates.

Mediterranean menu musts:

1. Reach for whole wheat bread and pasta, brown rice, barley, bulgur, quinoa, oats, rye, etc.

2. Drizzle olive oil, canola oil, vegetable oil and nut oil in place of butter.

3. Dish up fish or shellfish at least 2-3 times per week.

4. Limit red and processed meat consumption to 1 time per week.

5. Nosh on fresh fruit instead of sweets and pastries for snacks and desserts.

6. Eat large amounts of vegetables and beans.

7. Make time for physical activity everyday.

Published by Anna Bullett, MS, RD, on July 12th, 2011 at 9:00 am. Filled under: Diet,Fruit,Health,nutrition,Vegetables,Whole GrainsNo Comments

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