1. Consume full fat dairy
A new study found in Circulation, a scientific journal published by Lippincott Williams & Wilkins for the American Heart Association, recommends the consumption of full fat dairy because it is the best source of long-chain saturated fatty acids and because it reduces the risk of type 2 diabetes by 50%. A second study found in The American Journal of Clinical Nutrition proves that consumption of full fat dairy reduces the risk of obesity.
2. Eat lots of fiber
Add vast amounts of fiber to your diet to dramatically reduce the risk of intestinal cancer.
3. Protect the environment
Research reported in Nature Plants confirms that the cost of producing bread is very high unless it is derived from organic farming methods.
4. Buy organic whenever you can
Besides the fact that organic fruits and vegetables contain more antioxidants and fewer pesticides, organic farming methods also have a positive impact on the health of the soil.
5. Use mainly virgin olive oil
Virgin olive oil, a staple of the Mediterranean diet, is associated with better health and specifically protects against stroke, heart attacks and type 2 diabetes.
6. Eat fermented foods daily
Fermentation is an ancient method of preserving food. Recent research also highlights the benefits of consuming Greek yogurt, sauerkraut, pickles and kefir. Naturally occurring bacteria found in these foods contribute to better digestion, leading to easier absorption of nutritional elements. To get the maximum benefit, choose unpasteurized products since pasteurization not only kills off harmful substances, but also the good bacteria.
7. Rediscover ancient seeds
Whole grains such as quinoa, wheat grain, amaranth grain, hulled wheat and teff help balance blood sugar and reduce cholesterol, while also providing your body with more antioxidants and anti-inflammatory properties.
8. Choose fatty fish
Fish high in omega 3 fatty acids are anti-inflammatory and provide your body with serious benefits. The best sources are sardines and salmon.