Mediterranean Diet for Men

Emphasize Whole Foods: – Prioritize fresh fruits, vegetables, whole grains, legumes, nuts, seeds, and lean proteins like fish and poultry for optimal nutrition and health benefits.

Healthy Fats:Incorporate heart-healthy fats from sources like olive oil, avocado, nuts, and fatty fish to support brain health, heart function, and overall well-being.

Limit Red Meat: – Reduce intake of red meat and processed meats, opting instead for leaner protein sources like poultry, fish, and plant-based proteins for better heart health.

Enjoy Dairy in Moderation: – Include moderate amounts of dairy products like Greek yogurt and cheese for calcium and protein, but limit high-fat options to maintain a healthy weight.

Colorful Plant Foods: – Fill your plate with a variety of colorful fruits and vegetables rich in antioxidants, vitamins, and minerals to support immune function and reduce inflammation.

Whole Grains: – Choose whole grains such as brown rice, quinoa, bulgur, and whole wheat bread over refined grains for sustained energy and better blood sugar control.

Herbs and Spices: – Flavor meals with herbs and spices like garlic, oregano, basil, and turmeric for added taste and potential health benefits, such as reducing inflammation and improving digestion.

Moderate Alcohol Consumption: – Enjoy red wine in moderation, if desired, as part of meals for its potential heart-protective effects, but limit intake to one or two glasses per day for men.