I know you’ve heard of the wonders of a Mediterranean diet. Just as a reminder, the diet is associated with less hypertension (a leading cause of strokes), diabetes (risk factor for early heart attacks) and obesity (a risk factor for so many more conditions). But this kind of diet is not exactly intuitive, and sometimes can be difficult to adopt.

But there’s nothing magical about it, and you can do it as soon as, well, right now!

The main components of a traditional Mediterranean diet are:

Abundant use of olive oil for cooking and dressing.
Increased consumption of fruit, vegetables, legumes, and fish.
Reduction in total meat consumption, recommending white meat instead of red or processed meat.
Increase amount of nuts, like almonds and walnuts
Preparation of homemade sauce with tomato, garlic, onion, and spices with olive oil to dress v
vegetables, pasta, rice, and other dishes.
Avoidance of butter, cream, fast-food, sweets, pastries, and sugar-sweetened beverages.
In alcohol drinkers, moderate consumption of red wine.

This is not a fad diet plan or program, but if you focus on these each week you’ll see differences in no time.