A study has found that adopting a Mediterranean-style diet which includes more fruit and vegetables and less red meat is associated with better fitness levels and equal to walking 4 000 extra steps a day.

The study, published in the European Journal of Preventive Cardiology, studied the link between a healthy Mediterranean diet and fitness levels in 2 380 people with an average age of 54, 54% women. Participants did a fitness test and completed a Harvard food questionnaire to assess their eating habits for a year.

Higher scores indicated a diet that prioritises fruits, vegetables, nuts, whole grains, legumes, fish and healthy fats while limiting red meat and alcohol. Researchers found that a healthy Mediterranean diet is associated with greater fitness levels similar to taking 4 000 more steps a day.

Study author Dr Michael Mi said, “This study provides some of the strongest and most rigorous data thus far to support the connection that better diets may lead to higher fitness. Our metabolite data suggests that eating healthily is associated with better metabolic health, which could be one possible way that it leads to improved fitness and ability to exercise.”

Nutritional consultant Vanessa Ascencao said that the study provided another reason to eat healthily. She encouraged South Africans to become more mindful and intentional about their health and well-being and to adopt a healthy eating plan which will prevent illness and disease.

South Africa is reported to have one of the highest obesity rates in the world with more than 20 million adults overweight due to unhealthy eating and lack of physical activity. And health conditions such as diabetes, heart disease, stroke and cancer are among the top causes of death in the country.

“Eat fresh whole foods as close to nature as possible such as fruits, vegetables, oily fish and healthy fats. Prepare meals from scratch and increase intake of beans, legumes, brown rice, oats and lentils which are affordable sources of protein, and high in fibre, vitamins and minerals,” said Ascencao.

“Reduce intake of red meat, processed food and alcohol. Avoid smoking and get active. Walking regularly throughout the day especially after each meal can help reduce blood pressure and blood sugar levels, improve muscle development and elevate mood,” added Ascencao.

“Get enough restorative sleep, manage stress and try high-quality natural supplements such as Marcus Rohrer Spirulina, one of the most nutrient-rich whole foods in the world. Modern diets are filled with nutrient-depleted, over-processed convenience foods. Marcus Rohrer Spirulina is 100% nature-based and contains over a hundred vitamins and minerals, antioxidants and anti-inflammatory properties that are essential for good health and a perfect addition to your diet,” Ascencao said.