5 Tips to veganize a Mediterranean meal plan 5 Tips to veganize a Mediterranean meal plan

5 Tips to veganize a Mediterranean meal plan

Did you know most healthy fats are vegan? So if you are embarking on a wellness journey and you have been thinking of following a Mediterranean diet, here are some ideas!

Much has been said about the benefits of the Mediterranean diet and all of it is true, but what if you are vegan? Can you stick to its principles and be vegan?

Some information about fats

Not all fats are the same, there are two categories of fats: unsaturated and saturated. 

Not all fats are the same, there are two categories of fats: unsaturated and saturated. The main difference is that saturated fats harden at room temperature – like animal fats – and unsaturated fats are liquid at room temperature – think of oils. Unsaturated fats have heart health benefits and saturated fats lead to heart conditions

Heart-healthy fats, fall into two categories monounsaturated and polyunsaturated. Olive oil and avocados are packed with monounsaturated fat – the kind of fat that lowers bad cholesterol. Polyunsaturated fats are found in fish, canola oil, and nuts. 

The Mediterranean diet is one of the most heart-healthy diets because it is based on unsaturated fats, but what if you are vegan?

5 Tips to veganize a Mediterranean meal plan

5 Tips to veganize a Mediterranean meal plan

1. Prioritize whole foods

Choose veggies, whole grains, fruits and legumes over processed foods.

2. Olive oil is key

Try using olive oil over any other blend available on the market.

3. Take advantage of nuts

Nuts are packed with heart-healthy fats an ounce of nuts a day will do the trick.

4. Seeds are important too

Clax or chia seeds are easy to include in your meals, they are packed with antioxidants and healthy fats as well.

5. Say goodbye to processed foods

Refined foods have little nutritional value and they are usually full of trans-fatty acids, and of course, they are higher in calories. 

If you don't eat fish it is a good idea to consult a doctor to see if it would be necessary to take a supplement, especially omega-3 and vitamin B12. 

Aniela Dybiec

Aniela is a writer who loves art, makeup, and magick. She is also an amateur illustrator, a wellness fan and a vegetarian.+ info

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