Highly-processed foods are not regularly consumed as part of the Mediterranean diet. If it comes in a package, check the ingredients list.
Focus on Whole Food
The Mediterranean diet emphasizes 7 to 10 servings of fruits and vegetables each day, but even 3 to 5 servings per day have been shown to reduce the risk of cardiovascular disease.
Make Vegetables the Main Part of Your Meal
White fish and shellfish are also good lean protein sources, but aren't quite as high in omega-3s. Other animal-based proteins, mainly lean, can also be enjoyed.
Eat More Fish
Saturated and trans fats can raise LDL ("bad") cholesterol if eaten in excess over time.
Cook with Plant-Based Oil Instead of Butter
Choose strong-flavored cheeses like feta or Parmesan where a smaller amount can satisfy the flavor you want, and try to limit intake of highly-processed cheeses, like American.
Rethink Your Dairy
Beans and legumes have similar health benefits and are also a part of the Mediterranean diet.
Replace Refined Grains with Whole Grain
They also are good sources of protein and fiber. Fat, protein and fiber are the perfect trio for staying full, keeping blood sugar stable, lowering cholesterol and reducing inflammation.
Snack on Nut