Eating this way has the same benefits as walking 4,000 steps.

Eating just a few pieces of fruit and vegetables a day is as effective as taking thousands of steps for physical exercise.

New research published in the European Journal of Preventive Cardiology has found that eating five pieces of fruit and vegetables a day can provide the same physical benefits as walking 4,000 steps, according to the Daily Mail.

The study's lead author, Dr. Michael Mi of Harvard University's Beth Israel Deaconess Medical Center (USA), said: This study provides the strongest and most rigorous evidence that a better diet can lead to higher fitness. The improvement in fitness achieved is similar to walking 4,000 steps a day.

Harvard researchers measured the oxygen levels of 2,380 participants who were asked to answer questions about how often they ate food. Among them, those who ate healthily also had higher levels of exercise.

Eating just a few pieces of fruit and vegetables a day is as effective as taking thousands of steps for physical exercise.

Diet quality was then assessed using the Alternative Healthy Diet Index (AHEI) and the Mediterranean Diet Score (MDS) – both of which are good for heart health.

The higher the score, the better the quality of the diet, focusing on vegetables, fruits, whole grains, nuts, beans, fish and healthy fats, while limiting red meat and alcohol.

Researchers found that middle-aged people who ate healthily were more likely to be physically fit, especially those under 54.

The results found that people who closely followed the Mediterranean diet - which includes five pieces of fruit and vegetables a day - had fitness levels equivalent to walking around 4,000 steps a day, according to the Daily Mail.

What is the Mediterranean diet?

The Mediterranean diet has been named the best diet for six years in a row. According to the American Heart Association, this diet, which includes olive oil as the main source of fat, fish, fruits, dairy products, eggs, nuts, beans, whole grains and vegetables, can help reduce risk factors for cardiovascular disease.

Since fruits and vegetables are high in fiber, they act as a natural fat burner that helps boost metabolism.

People who closely followed the Mediterranean diet - which includes five pieces of fruit and vegetables a day - had fitness levels equivalent to walking about 4,000 steps a day.

The high antioxidant content of fruits and vegetables also helps prevent inflammation and other health problems.

Evidence suggests that healthy eating leads to better metabolism, which may be a viable way to improve fitness and exercise capacity, says Dr. Mi.

Recent research from the University of Sydney (Australia) also showed that people who follow the Mediterranean diet have a nearly 25% lower risk of heart disease and premature death, especially women.

A previous study by Harvard University also said that the Mediterranean diet is one of four healthy eating patterns that can help reduce the risk of early death by up to 20%, according to Daily Mail.

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