Optimal Dietary Selections For The Mediterranean Diet

By.  Robert j. Maatthews

Pistachios are a plant-based source of fiber, good fats, and protein, all of which help us feel full.

Pistachios

Also, they have a lot of antioxidants, which are chemicals that help fight reactive stress. 

Adding walnuts to almost any food will make it taste and feel better while also making you full.

Walnuts

A good source of magnesium (45 milligrams), they are full of protein (4 grams), fiber (2 grams), and other nutrients that are good for your health. 

Foods that are high in fat, like salmon and other oily cold-water fish, are a natural source of long-chain omega-3 fatty acids. 

Seafood

There is evidence that eating these fats may help lower the chance of coronary heart disease and keep HDL "good" cholesterol levels high.

The Mediterranean diet plan only offers two servings of milk and dairy, but some research shows that eating even more may be good for you on this diet. 

Yogurt

Eating this much led to less inflammation and a lower chance of atherosclerosis, she said.

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