Focusing on eating the Mediterranean Way is proving to protect the body from chronic illness. For some cases, eating the Med Way can aid in,

• reducing the amount of medication taken for hypertension
  
• high cholesterol
  
• diabetes

Following along with this process will help individuals obtain the tools and information needed in order to eat a healthy diet for themselves, friends, and family.

There are seven steps of the process to follow.

• First step: change your protein. Eat plant-based proteins such as beans, nuts, and seeds. Eat fish and seafood, ss well as white meat poultry.
  
• Second step: swap out your fats. Olive oil needs to be in your diet as much as possible. Work on replacing solid fats like butter with olive oil or even canola oil.
  
• Third step: eat more vegetables. At least 3 cups a day. Focus on darker leafy greens and more colorful fruit.
  
• Fourth step: eat more fruit. At least 2 cups a day. The more colorful the fruit options the better.
  
• Fifth step: snack on nuts and seeds. At least 3 ounces a week.
  
• Sixth step: make grains whole grains. When looking at the ingredients for rice, pasta, oatmeal, etc., look for the word “whole.”
  
• Seventh and final step: rethink your sweets. Limit sugar consumed to no more than three servings a week of foods and drinks that are higher in sugar content.