There is new, even stronger research backing up the Mediterranean diet as a way to prevent vascular disease. The diet includes generous quantities of olive oil, fruits, vegetables, nuts, and fish; limited portions of red meats or processed meats; and moderate amounts of cheese and wine. So how can you make the switch? Start with small steps, jump-starting your effort with these top five tips:
- Saucing food in olive oil, not butter.
- Eat more fruits and vegetables by having them as a snack, or adding them to other recipes.
- Choose whole grains instead of refined breads and pastas.
- Substitute fish for red meat at least twice per week.
- Limit high-fat dairy by switching to skim or 1% milk from 2% or whole milk.
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