Doctor shares the No. 1 diet he follows to ‘beat diseases and live longer’

With two decades of experience as a doctor and food scientist, my focus has been on understanding how our diets can help us combat diseases and lead longer lives. I advocate for a natural, food-based approach, drawing inspiration from two of the world’s greatest food cultures—the Mediterranean and Asia. This unique fusion of culinary influences is what I call the “MediterAsian” diet, and it offers numerous benefits for immune health and overall well-being. Here are six essential components of the MediterAsian eating plan:

1. Fruits

• Apples: Enjoy the versatility of apples in salads, as snacks, or even baked in desserts. Eating three apples a day can help reduce body fat.
• Pears: Rich in dietary fiber, pears promote gut health. To find a ripe pear, gently pinch the flesh near the stem, and if it gives slightly, it’s ready to eat.
• Grapefruit: Packed with disease-fighting flavonoids and vitamin C, grapefruit offers powerful antioxidant and anti-inflammatory properties.
• Avocados: The healthy monounsaturated fatty acids in avocados help lower LDL cholesterol levels and reduce the risk of heart disease.

2. Vegetables

• Broccoli: This cruciferous vegetable contains sulforaphane, which protects stem cells, enhances gut health and metabolism, and boosts immune responses.
• Soy: Consumed as beans, tofu, or fermented products, soy has been associated with a 20% lower risk of cardiovascular disease and a 23% lower risk of diabetes.
• Carrots: Originating in Southwest Asia, carrots are rich in dietary fiber, supporting gut health. A half cup of grated carrot provides 2 grams of fiber.
• Mushrooms: Beta-D-glucan, a soluble fiber found in mushrooms, promotes the growth of new blood vessels necessary for wound healing while inhibiting the development of harmful blood vessels that can fuel cancer growth.

3. Legumes

• White beans: Nutritious and rich in iron, zinc, magnesium, and folate, beans help reduce cardiovascular risk factors by lowering blood cholesterol levels.
• Lentils: A staple of Mediterranean cuisine, lentils are fiber powerhouses. Half a cup of dry lentils contains 18 grams of fiber, surpassing half of the recommended daily intake for both men and women.

4. Bottles and jars

• Extra virgin olive oil (EVOO): Opt for EVOO, as it contains potent polyphenols that activate health defenses. Look for monovarietal oils to ensure authenticity and quality.
• Apple cider vinegar: Studies have shown that the acetic acid in apple cider vinegar aids in reducing body fat, improving insulin sensitivity, and lowering blood sugar levels.
• Fermented bean paste: Explore the varieties of fermented bean paste found in Asian grocery stores. Made from fermented soy, these pastes contain bioactives that combat fat cells.

5. Seafood

• Salmon: High in omega-3 fatty acids, salmon supports metabolism and reduces inflammation caused by fat. Omega-3s are released into fat cells, acting as cellular firefighters.
• Roe: For unique flavors and a dose of healthy fats, try roe from select seafood. Roe is naturally abundant in omega-3s.
• Sardines: A Mediterranean favorite, sardines contribute bioactives that improve metabolism and lower blood cholesterol levels.

6. Liquids

• Matcha tea: Known for its vibrant green color, matcha tea can counter the metabolic effects of a high-fat diet.
• Oolong tea: Research has shown that consuming six cups of oolong tea three days a week can enhance overall metabolism.

As a physician, scientist, and bestselling author, my work has resulted in over 40 medical treatments and advancements that impact more than 70