Mediterranean Diet: Looking for a heart-healthy diet? Then the Mediterranean diet might be for you. This diet incorporates healthy eating, along with other components that characterize the traditional cooking style of countries along the Mediterranean Sea. A health coach will tell you, as with most healthy diets, this one includes fruits, vegetables, fish and whole grains. While greatly limiting one’s intake of unhealthy fats. But there can be subtle variations in proportions of certain foods that may make a difference in the risk of heart disease. Health coaches can help walk you through the process of switching diets and give you helpful hints when it comes to supplements and recipes. The foods to eat for example include: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil. While foods to be eaten in moderation are poultry, eggs, cheese and yogurt. And on rare occasions have some red meat. The foods to stay away from are sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and processed foods. Also read ingredient lists if you want to avoid these unhealthy ingredients. This diet has shown through research in more than 1.5 million adults demonstrated this diet was associated with a reduced risk of cardiovascular mortality and overall mortality. It is also associated with reduced development of cancer, Parkinson’s disease and Alzheimer’s. Women who followed this diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.
Cancer survivors have a lot on their minds, one being a recurrence. Studies have shown that natural supplements, diet, and exercise can help decrease risk of recurrence. A Mediterranean diet is based on a large diversity of plant-based foods and can help your body receive optimal nutrients post-treatment. Additionally, supplements like curcumin, green tea, vitamin D, and fish oils coupled with 150 minutes of exercise per week help reduce your risk.