Rachel Berman

Because of the health benefits associated with the Mediterranean diet and the recent studies that have highlighted the diet’s ability to reduce heart disease, decrease the risk of some cancers, prevent or mitigate the effects of diabetes, and more, many have embraced the Mediterranean diet’s key guidelines.Although this plant-based diet devotes the largest portion of a plate to fruits, vegetables, and whole grains, healthy fats, like those you get from olive oil and nuts, lean animal proteins, and red wine also take key roles.

Along with making some lifestyle changes and adding exercise, your diet has a lot to do with boosting your metabolism. Sometimes making the right choices about what to eat isn't so easy, and these decisions are often fraught with anxiety because of the conflicting messages we all receive about food and health in the media.

Taking exercise classes is great when you're trying to boost your metabolism. You can discover new movements that speak to you, learn proper technique from an instructor, and stay engaged with a variety of workouts. Yoga is not only for spiritual peace of mind — it can be super hard. There are many different kinds of yoga, from Bikram (hot yoga) to Hatha (slow poses, good for beginners) to Vinyasa (more fast-paced, flowing movements).

When you’re short on time, you can make the most of the weight or resistance work that you do using metabolism-boosting exercises that work multiple muscles of your body.Dumbbell front squatThese work your full body but can also be done without weights if you don’t have them for an anytime workout on-the-go for your legs.

Core, or abdominal, exercise is integral to almost every movement because it helps with so much: balance, coordination, and flexibility. It also improves your performance with cardio workouts. Although your abs may recover more quickly than other muscles, remember that they still need rest too.Triceps kickbackStarting position: Stand up in split-stance position, with your right leg forward, holding a dumbbell in your left hand.

Herbs, spices, and lots of flavor — those are the things you’ll discover when you partake of Mediterranean cuisine. For thousands of years, herbs and spices have been incorporated into Mediterranean dishes to add flavor. These additions boost flavor without adding a significant amount of calories, sodium, or fat.

The Mediterranean diet is grounded in the practice of having a whole grain at every meal. And no, that doesn’t mean eating an entire plate of whole wheat spaghetti with meat sauce for dinner. Instead, people in the Mediterranean make their grains the side dish or create more of a balance by adding lean protein and vegetables to their pastas.

Many key aspects of the Mediterranean diet and lifestyle can really help you reduce your risk for developing, as well as the progression of, heart disease:The focus on unsaturated heart healthy fats that help lower your LDL cholesterol and raise your HDL cholesterol, as well as reduce the risk for oxidation of cholesterol.