Recent studies show Mediterranean diet is very beneficial for your health:

It can lower the risk of heart disease and stroke (1)

It can reduce both systolic and diastolic blood pressure (2)

Since Mediterranean diet includes nutrient-dense foods including fruits, vegetables, nuts, seeds, whole grains and heart healthy fats, it can stabilize blood sugar level and protect against type 2 diabetes (3), other studies show this diet can reduce fasting blood glucose level and hemoglobin A1C (4) and decrease insulin resistance (5). Due to the property of stabilizing blood sugar and insulin levels, a combination of Mediterranean and anti-inflammatory diet is optimal for patients with polycystic ovarian syndrome.

Mediterranean diet protects brain health by protecting cognitive decline due to aging (6) it can also lower the risk of dementia and Alzheimer disease (7)

Mediterranean diet is beneficial for fertility since it stabilizes blood sugar and insulin level and reduces risk of obesity, a prospective study of 22,786 participants found a positive association between adherence to Mediterranean diet and fertility outcome (8) Another study found that patients who adhered to Mediterranean diet had higher clinical pregnancy and live birth rate (9)

What to eat:

Mostly eat: vegetables, nuts, seeds, potatoes, legumes, whole grains, herbs, spices, fish, sea food and extra virgin olive oil

Eat in moderation: eggs, poultry, cheese, yogurt, red wine ( avoid if trying to get pregnant)

Avoid: red meat ( if trying to get pregnant, ONLY eat organic grass fed beef), sugar sweetened beverages, processed meat, refined grains, refined oils and highly processed food.

The followings are examples of foods you should eat more frequently:

• Vegetables: tomatoes, broccoli, Kale (steamed), spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
• Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates (unless diabetic), figs, melons, peaches
• Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts ( only two a day), hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
• Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
• Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
• Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
• Poultry: chicken, duck, turkey
• Eggs: chicken, quail, and duck eggs
• Dairy: cheese, yogurt, milk
• Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
• Healthy fats: extra virgin olive oil, olives, avocado, and avocado oil

Foods to limit or avoid

You should limit these processed foods and ingredients when following the Mediterranean diet:

• Added sugar:  these are found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
• Refined grains: white bread, pasta, tortillas, chips, crackers
• Trans fats: found in margarine, fried foods, and other processed foods
• Refined oils: soybean oil,  canola oil, cottonseed oil, grapeseed oil
• Processed meat: processed sausages, hot dogs, deli meats, beef jerky
• Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
• Drink: plenty of water, red wine ( in moderation, avoid if trying to conceive), tea and coffee (without added sugar)

Acuwellness Center is an Acupuncture office located in Encino, our acupuncturist specializes in fertility, gynecological problems such as polycystic ovarian syndrome, dysmenorrhea, endometriosis, and mesopause. Our office uses a comprehensive approach including Acupuncture, Chinese herbal medicine, Western herbal medicine, and nutrition to optimize your health.