Mediterranean diet

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2. The Mediterranean diet focuses on eating lots of fresh vegetables and fiber, including whole fruits and vegetables

3. Grains and seeds: Eat grains such as barley, brown rice, oatmeal and seeds such as chia seeds, flax seeds, pumpkin seeds, and walnuts. They are rich in fiber, vitamins and minerals

4. Healthy fats: The Mediterranean diet focuses on olive oil, nuts and other plant oils such as almond oil and sunflower oil. Avoid using saturated oils and animal fats

5. Protein sources: Eat protein- rich foods such as fish, poultry, beans, nuts and processed dairy products such as milk, yogurt and cheese. Limit red meat: In the Mediterranean diet, red meat is eaten sparingly. Instead, increase your consumption of fish and poultry.

6. Red wine: An important part of the Mediterranean diet is drinking some red wine, usually with the main meal. However, drink in a controlled manner and follow health recommendations. Physical activity: The Mediterranean diet incorporates maintaining an active lifestyle and regular exercise.