When it comes to dietary choices, there is a particular one that has withstood the test of time and continues to be highly esteemed by health professionals and celebrities alike. It is known as the Mediterranean diet.
The Mediterranean diet is characterized by its abundance of vegetables, fruits, legumes, and fish. It is believed to lower the risk of developing type 2 diabetes, high blood pressure, and high cholesterol. Some experts even suggest that following this diet can contribute to a longer lifespan.
However, a renowned expert, who has dedicated two decades to studying the impact of our diets on disease prevention and longevity, proposes an even more advantageous approach.
This innovative concept draws inspiration from a combination of two extraordinary food cultures: Mediterranean and Asian food.
Referred to colloquially as the “MediterAsian” diet, this new approach incorporates six key elements:
- Fruits
- Vegetables
- Legumes
- Oils and vinegars
- Seafood
- Liquids.
Exploring the elements of the MediterAsian diet, Dr. Li has a strong preference for integrating four specific fruits into his dietary plan.
Fruits endorsed by Dr. Li:
- Apples
- Pears
- Grapefruit
- Avocados
“Three apples a day can help reduce body fat,” remarked Dr. Li, and further mentioned their versatility as they can be a perfect addition to “salads… delicious as a snack, or baked into a desserts.”
Pears are highlighted for being an “excellent source of dietary fiber”, making them perfect for boosting the health of the digestive system.
Grapefruit is rich in flavonoids that combat diseases and is packed with vitamin C, an influential antioxidant that safeguards DNA and has anti-inflammatory properties, according to Dr. Li.
It is important to note that if you are on statin medication for any health-related reason, it’s advisable to have a discussion with your healthcare provider prior to including grapefruit in your diet, as it might result in an adverse interaction.
Dr. Li has a strong affinity for certain vegetables, including broccoli, soy, and mushrooms.
“Broccoli is potent in sulforaphane, which protects stem cells, improves gut health and metabolism, and amplifies immune responses,” Dr. Li added.
“Soy has been associated with lowering the risk of cardiovascular disease by 20 percent and diabetes by 23 percent.”
Dr. Li has a particular preference for legumes such as white beans and lentils. White beans are effective in reducing blood cholesterol levels, while lentils are abundant in fiber.
When it comes to selecting oil, Dr. Li advocates for extra virgin olive oil.
“The ‘extra virgin’ refers to oil that is not refined, and as a result, contains tiny bits of ripe olives,” Dr. Li added.
“The oil and bits are the sources of potent polyphenols that activate health defenses..”
Additionally, Dr. Li encourages including:
- Apple cider vinegar
- Fermented bean paste
In terms of seafood, Dr. Li suggests incorporating salmon, roe, and sardines, while for beverages, he recommends matcha and oolong tea.
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