How People with Rheumatoid Arthritis Benefit from a Mediterranean-style Diet

Bring on the olive oil, feta cheese, and falafel! It turns out that there is actually a benefit for people living with rheumatoid arthritis to eat a Mediterranean diet. Recently, a study published in the Journal of American Dietetic Association found that those eating a Mediterranean diet fared much better than those eating other diets, including vegetarian ones.

The study found decreased pain of rheumatoid arthritis when eating a Mediterranean diet. The food is simple and delicious, low in saturated fat and high in antioxidants.  The diet incorporates fish and healthy oils. From plant sources they obtain many of their fats. Compared to animal-based fat this is quite healthier. In order to eat a Mediterranean diet includes the following in your diet:

• Fruits and vegetables- daily increase the number of fruits and vegetables that you take in. Vegetables naturally are high in fiber and antioxidants. A variety of veggies are included in Mediterranean style salads. Using different colors of fruits and vegetables try to create a salad.

• Nuts and legumes- they are rich source of protein and can cut down on animal fat.  They are rich in antioxidants and fiber. They help fight off any toxins and is good for the digestive tract. It makes you feel full and satisfied.

• Reduce meat- veggies are the stars of the show in Mediterranean diet. The golden rule is eating less of animal based products. Mostly eat grains and vegetables.

• Increase fish intake- fish is incorporated in their meal most of the times. At least twice a week try eating fish. Salmon and tuna are good examples. They can help reduce inflammation since they are rich source of omega-3 fatty acid.

• In your cooking use healthier fat- try including healthier options such as olive oil instead of unhealthy fats such as butter in your cooking. Olive oil contains monosaturated fat. Compared to saturated fat this is healthier too. Olive oil adds taste to your cooking. It can also be used for salad dressing or as finishing oil. It is extremely versatile.

• Limit intake of alcohol- alcohol Is bad for health and many people are aware of this fact. It can harm your body and even kill the person. Once in a while you can enjoy nice glass of beer or wine but do not take it in excess or make it a habit.

• Eliminate red meat- try to stay away from red meat while choosing to eat some animal meat.  Go for some healthier choices such as poultry. It is much better for you if you select organic cuts which contain less fat.

• Avoid processed foods- anything that is processed or commercially baked should be avoided. Using all sorts of chemicals, additive ingredients they are prepared. Avoid white bread, sugar sweetened drinks, white rice and cold cuts. Some of these foods may even trigger your immune system if you have an autoimmune disease.

• Lower the amount of sugar and salt- Mediterranean diet mostly uses a salt shaker. People with medical problems such as kidney problems, high blood pressure will benefit from low salt diet.  Furthermore since processed flavourings have additives they are bad for you since they can trigger your immune system. In Mediterranean cooking mostly spices and herbs are used. To make your meal more delicious use some yummy dried herbs such as peppers, oregano, garlic and basil. As an alternative to sugar use nutmeg and cinnamon.