The Mediterranean diet is not just a diet, it is a way of life that has been linked to numerous health benefits, including reducing the risk of chronic diseases, such as heart disease, diabetes, and cancer. It is a simple yet wholesome eating regimen that consists mainly of plant-based whole foods, lean protein, and healthy fats. If you are looking to start this type of diet, here is a simple 7 step-by-step guide to help you get started.

Step 1: Ditch the butter and margarine and replace with healthy fats like olive oil.

One of the hallmarks of the Mediterranean diet is the use of healthy fats like olive oil. Replace butter and margarine with olive oil, which is a good source of mono-unsaturated fats and beneficial omega-3 fatty acids. You can also spice things up by mixing it with balsamic vinegar, adding a sweetener like honey to make a salad dressing or use it for cooking and baking.

Step 2: Go for healthier protein substitutes

Switch the red meat and try leaner sources of protein like skinless chicken and turkey. You can also get your protein needs from legumes, beans, nuts and other plant-based sources. The reason for eliminating red meat in the diet is to lower the consumption of food rich in saturated fats. Incorporate small changes one meal at a time. If you feel like you are missing your steaks and other red meats, you can have them occasionally.

Step 3: Eat vegetables

The goal is to eat at least three to eight servings of vegetables daily. Try to consume a variety of vegetables to get the necessary vitamins and minerals that may be lacking in one. They are also rich in antioxidants, which protect against free-radicals. Green salads are usually the best way to enjoy the benefits of your veggies.

Step 4: Opt for whole-grain pasta, bread and rice

Grains in their natural forms are rich in fiber and make you feel fuller for a longer period of time. This is a great staple for would-be weight watchers because of this reason alone. Choose whole-grain pasta, bread, and rice over refined products.

Step 5: Eat more nuts

Nuts are a good source of vitamins, minerals, and phytochemicals that are beneficial to your health. They are mostly unsaturated fats that help prevent cardiovascular diseases. A handful of nuts is the recommended amount per day. Try to eat them in their most natural form and avoid chocolate-coated or sugar-coated ones.

Step 6: Snack on fruits

Eating fruits instead of unhealthy processed snacks is a much better option. Fruits have natural sugars and are abundant in fiber, vitamins, and antioxidants. Pineapples, for example, contain bromelain, an enzyme that helps reduce inflammation, especially on the nose and sinuses and even after surgery.

Step 7: Use fresh herbs and spices

Using herbs and spices in place of salt is one of the best ways to add flavor to your dishes. Fresh herbs and spices make your dishes burst with unique aromas and exciting flavors. Avoid using too much salt, which can increase your risk of high blood pressure and other health issues.

Here is an easy 3-step recipe for the Mediterranean diet-convert like you:

Mediterranean Halibut with Couscous

Ingredients:

1 1/2 pounds of halibut steaks
1/4 cups all-purpose flour
3 tablespoons olive oil
2 chopped shallots
1 cup chicken broth
2 teaspoons dried oregano, crushed
2 cups diced tomatoes
1/2 cup pitted Kalamata olives, sliced
1 package of couscous prepared according to package instructions

Procedure:

1. Coat the fish with flour and cook in a hot skillet with 2 tablespoons of olive oil for about 5 minutes until well browned on both sides. Remove the fish and keep warm.
2. Reduce heat to medium and then add the shallots until transparent. Pour in the chicken broth, oregano, tomatoes, and olives and the mixture boils. Cook for five minutes until the sauce thickens.
3. Pour the sauce over the fish and a plate of couscous.

The Mediterranean diet is not so hard to follow at all. It is one of the easiest diet plans that does not deprive you of food. It focuses on choosing fresh and wholesome foods as better choices. They are also quick and easy to prepare. So what are you waiting for? Give the Mediterranean diet a try and start reaping its health benefits today.