“U.S. News and World Report” announced the best diet ranking list for 2019, and the Mediterranean diet ranked first in the best diet list. In the past two years, both websites and magazines have been recommending the Mediterranean diet to the public. What is the good thing about the Mediterranean diet, and what are the lessons for us arthritis patients? The Mediterranean diet (Mediterraneandiet) refers to the southern European countries on the Mediterranean coast such as Greece, Spain, France, and southern Italy with vegetables, fruits, and fish. The eating style is based on vegetables, whole grains, beans and olive oil. Nutritionists have found that the residents of Italy, Spain, Greece, Morocco and other countries living on the Mediterranean coast of Europe have a low incidence of heart disease, generally have a long life, and rarely suffer from modern diseases such as diabetes and high cholesterol. After a large number of investigations and analysis, the mystery gradually It was revealed that it was related to the diet structure of the area. One of the benefits of the Mediterranean diet for arthritis patients is to reduce inflammation. Monounsaturated fats found in foods such as olive oil, nuts and fish have anti-inflammatory effects. Studies have shown that the Mediterranean diet is good for osteoarthritis, rheumatoid arthritis, gout and psoriasis and other arthritis. If you want to be closer to the Mediterranean diet, you might as well try to combine the following five foods into your daily diet, so that our diet structure will be more reasonable, and it will also have great benefits for arthritis. 01 Fish, especially deep-sea fish. The goal is to eat 100-200g of fish per week. Deep-sea fish are rich in omega-3 fatty acids, an anti-inflammatory substance. The highest levels of omega-3 are salmon, mackerel, herring, lake trout, sardines and albacore tuna. Try to avoid king mackerel with high mercury content. 02Fruits and vegetables The modern dining table pays more and more attention to high protein intake, but it is easy to overlook the importance of vegetables and fruits. my country’s dietary guidelines suggest that the daily per capita intake of vegetables should be 400g～500g, and fruits should be 100g～200g. Vegetables and fruits provide human body with minerals, vitamins, crude fiber, etc., which can effectively prevent constipation, diabetes, obesity, cardiovascular and cerebrovascular diseases, cancer and other diseases. The darker red, green and yellow fruits and vegetables are richer in nutrients such as vitamins. 03 Nuts Nuts are rich in protein, calcium, magnesium, zinc, vitamin E, and immune-enhancing alpha-linolenic acid (Ala), as well as protein and fiber. They are good for heart health and good for weight loss. Try walnuts, pine nuts, pistachios, almonds, sunflower seeds, etc. Daily intake of 20-30g. 04High-fiber beans This is a nutrient that helps reduce C-reactive protein (CRP). Beans are an excellent, cheap source of protein, which is important for muscle health. Some beans are rich in folic acid, magnesium, iron, zinc and potassium, which are very helpful for the heart and immune system. Common ones are: red beans, kidney beans and soybeans. 05 Although water is not a Mediterranean diet, it is important to drink an appropriate amount of water every day. In addition to keeping your body hydrated, water also helps to carry nutrients and oxygen to supply cells to work, maintain normal blood pressure and help digestion. Try not to replace boiled water with drinks, juices, etc. These substitutes are easy for us to consume too much sugar, breaking the original acid-base balance in the body, which is not good for health. Changing the diet is a big project. We can try to do it step by step in our daily life, and over time, you will find that small dietary changes may bring unexpected gains to arthritis and overall health. For patients with rheumatoid arthritis, the first principle of the best diet plan is nutritional balance. If you want to better improve the condition of rheumatoid arthritis through diet, you need to master the most basic principle, that is, a balanced diet. In order to achieve this goal, you can try the “Mediterranean diet”. Even though these foods can help relieve symptoms and reduce inflammation, they still cannot replace drugs. Therefore, when a patient wants to try a specific diet formula, please consult a doctor in advance to prevent certain reactions with the therapeutic drugs.