The Mediterranean diet is not a strict plan, but a way of eating that focuses on whole foods to maintain a healthy lifestyle. It follows traditional ways of eating in the Mediteeranean region while focusing on the long-term benefits of eating healthfully. It focuses on fruits, whole grains, vegetables, olive oil, and legumes. The primary source of protein is fish, and it allows moderate consumption of wine, eggs, poultry, and red meat. The main benefits of this diet include a reduced risk of heart problems, low cholesterol levels, reduced chances of getting Parkinson’s and Alzheimer’s diseases, and a much healthier life. To get started with this diet, you need to keep the portion sizes in mind. When serving food, fill your plate with 50% fruits and vegetables, 25% whole grains, and 25% with healthy protein. Here are some suggestions for the Mediterranean diet: 1. Focus on whole foods Have whole food like vegetables, whole grains, nuts, fish, olive oil, and legumes instead of processed food. The Mediterranean diet needs vegetables and fruits as the main part of your meals, and there should be 7 to 10 servings of fruits and vegetables in your daily meals. You needn’t have only vegetables and fruits as is; you can also make them part of the meal by adding it to a protein source.

Whether you’re the type of coffee drinker that tells everyone to avoid you until you’ve had that first cup in the morning, or the type that enjoys sipping on the hot beverage while enjoying dessert, coffee may be doing more for you than waking you up and pleasing your taste buds. The potent brew may actually be protecting your health. As a matter-of-a-fact, here are five important health benefits from drinking that cup of Joe: 1. Protects the liver The liver, one of the hardest working organs in the body, is extremely vulnerable when it comes to poor diets and sugar intake. Coffee and liver health have now been linked, with those drinking four cups or more a day showing the strongest beneficial effects. These effects provide protection against liver disorders such as cirrhosis and also lower the risk of liver cancer. 2. Lowers the risk of type 2 diabetes Type 2 Diabetes is rampant across the population these days. Characterized by insulin resistance and high blood glucose levels, Type 2 Diabetes can lead to serious health concerns. Studies have shown that those least likely to develop it, however, are people who drink several cups of coffee per day. 3.

Cancer refers to a group of several related diseases. It occurs when the destroyed tissues in your body divide and spread to other healthy tissues to form a cancerous or non-cancerous tumor. Prostate, skin, breast and lung cancer are among the most common cancers. Thankfully, there are some superfoods with organic compounds you can include in your diet to protect you from developing cancer: 1. Walnuts There is a study revealing that all nuts have the ability to exhibit properties that prevent cancer growth in humans. But, the capability of a walnut is far much more compared to any other. The nuts have pedunculagin, which breaks down to urolithins once your body absorbs them. These Urolithins stay in your body to fight against the development of breast cancer. Another research by the scientists on mice shows that the mice who eat walnut oil and whole walnuts have greater levels of genes responsible for suppressing cancerous tumors in their body than the mice who eat vegetable oil 2. Fatty fish Anchovies, salmon, and mackerel are all types of oily fish. They contain some rich nutrients for the body, such as potassium, omega-3, vitamin B, which will help fight cancerous tumors’ growth.

Heartburn is a burning sensation in the chest that causes discomfort. It is often caused or aggravated by eating certain foods or lying down after eating. It is a symptom of acid reflux, where the stomach acid flows back into the esophagus due to a weakened lower esophageal sphincter (LES). The LES opens and closes to prevent stomach acid from flowing back up the esophagus. Occasional heartburn can be managed with a few lifestyle changes. Here are some foods that may aggravate heartburn and should be avoided by people experiencing acid reflux: 1. High-fat foods Fatty foods like French fries, onion rings, full-fat dairy products, fried meats, desserts, fried snacks, cream sauces, ice cream, and chips are trigger foods for heartburn. They have high-fat content and are tough to digest, so they should be avoided or eaten in moderation. 2. Tomatoes and citrus fruits Vegetables and fruits are an integral part of a healthy diet, but certain vegetables and fruits are highly acidic. In case of frequent bouts of acid reflux, it is best to avoid oranges, grapefruit, lemons, limes, pineapples, tomatoes, tomato sauce, and salsa. 3. Chocolate Chocolates include methylxanthine, which is similar to caffeine and relaxes the LES, worsening the reflux and leading to heartburn.

Gout is a type of arthritis that causes debilitating pain due to inflammation, and tenderness in the joints. This condition is caused by a rise in uric acid levels in the body. While there are different types of medications to help mitigate the pain and reduce the uric acid levels, it is always better to eat a diet that includes healthy snacks for gout, as the treatment is more effective and can prevent attacks. When it comes to dietary restrictions for the condition, there are healthy snacks for gout that can help alleviate the symptoms, but there are also food items that may have to be avoided. Gout patients should avoid the consumption of food items rich in purines like red meat and organ meat. Besides, both of these are also rich in saturated fat. Along with this, beer and any hard alcoholic drinks need to be avoided. Seafood like lobster, mackerel, shrimp, sardines, anchovies, tuna, and trout are also best left off the plate, and patients need to opt for a diet that includes healthy snacks as people are most likely to munch on unhealthy food during snack time. A simple online search for “healthy snacks for gout” can help with several relevant tips, recipes, and suggestions to follow a gout-friendly diet.