The Mediteranian diet is the closest to follow, but avoid all yeast product and alcohol. The problem is inflammation . Anti inflammatories are mostly in fresh bright colored fruits and vegetables. Vitamins and minerals are very important and our foods don't provide enough today due to growing in poor soul, travel and processing. Preservatives are highly inflammatory.
Eggs actually are not the problem, as they have the good cholesterol and are the most perfect food.
I could give you the food to eat, but if you don't like it, or it is not available to you, that wouldn't help. It is easier to give you a list of foods to avoid and you can plan around it.
High animal fat foods, like bacon, skin on chicken, beef are very bad for you. The fat in animals are bad for you. Baked goods with flour from grains, rice, and potatoes are inflammatories. Dairy needs to be fat free, but check for any added sugar. Sugars are all bad for you.
Now for foods that are really good for you. Lean meat, eggs, fat free dairy, avocado, olive oil and unsalted olives,
Root vegetables except potatoes, green vegetables, vine vegetables. These are all excellent and full of anti oxidants. Avoid grains, potatoes, rice, sweets, animal fat, lard, all food substitutes, like margarine, processed foods, cheese food is not cheese.
These will spike insulin and cause immediate inflammation which is the enemy.
There are many great recipes using Almond, Coconut, flour that make really excellent baked goods. They are readily on the internet under Paleo diet books.
Coconut oil,,walnut oil, good quality olive oil are all great. Use real butter if needed. Take vitamins, especially fish oil with EPA and DHA. Vitamins AD3Eand K2(Mk-2,7) are fat soluble and high anti oxidants. Stay within the daily allowance. Vitamins C and B are water soluble and need replacing daily . Some B will store but we need it for so many things, take C daily as we cannot store it and it is essential for cellular health.
Fatty fish that is not farmed, avoiding scavenger fish and sea food like shrimp and crabs as much as possible. You eat what they do when you eat them.
Coconut in all forms is really a great food. I use coconut oil daily in my coffee. Dark chocolate, not milk chocolate, is high in anti oxidants. I use lots of 70% and higher or Hershey's cocoa.
If you have a question,please letmeknow and I will try to help. I have great recipes for flourless cooking!

Almost anything but watch out for the proportions. This is what my cardiologist suggested. You may eat anything you desire but watch out for the proportions. In other words, eat a hamburger but don't do it every day.

I just made another dozen of my favorite morning muffin. Banana Muffin
350 degrees for 20 minutes. Line muffin pans
In a cup, put 6T OF WATER AND ADD 2T of Chia seed. Refrigerate while mixing other ingredients for 15 minutes.
In a bowl: 3 C Almond or Hazelnut Meal, not Almond flour.
2tsp baking soda
1/2 tsp salt
1T cinnamon
Stir well to blend
In another bowl:
Mash 2 ripe bananas
1T vanilla extract
4 T of honey, agave or pure maple syrup
Add the banana mix to the dry ingredients.
Stir in the chilled chia seeds.
Mix thoroughly.
Using Table spoons to dip, fill the muffin tins with the dough. It will be thick.
Bake until tooth pick is clean when inserted. Let cool in the pans, then put in plastic bag and refrigerate.
(No preservatives, they will mold if left out of refrigeration. Enjoy!

Insulin spikes are very damaging to heart and diabetes. Investing in a blood monitor, checking your blood 45 minutes after eating will let you know the immediate effect and damage that the carbs that you are has caused. All grain flours, all potatoes and potatoes flour, all rice and rice flour, all sweets, including sweet fruits, will immediately send the insulin high. Fasting the numbers should be 80-100. After eating it needs to be 100-120.
Protein and fat digest slowly and don't make immediate demand for insulin, but any of those other things do. Complex carbs in veggies not sweet, like parsnips, greens, turnips etc: will not send the insulin too high. Pumpkin can be sweetened with Stevia or honey. Honey, though sweet, has to go through the digestive process, and is slower in digestion. Granny Smith apples are not sweet and and don't spike insulin. Insulin has just one job to do, it is the key that opens the cells so that glucose can get in. Either too much insulin or not enough insulin will have the same side effect. In either case, if you feel nervous every or faint, immediately eat a piece of hard candy, then follow it with some orange juice. This will immediately bring you out of danger. Try to avoid this by controlling how fast insulin is needed by avoiding foods that spike your insulin. there are many great recipes on the Internet using coconut flour, almond flour, tapioca, that make beards, muffins, pie crust and cookies so that you don't have to not enjoy food. Corn is highly inflammatory in all forms. Learn to read labels and avoid those foods that are aggravating your health. Arthritis is from inflammation. It can take many years before the pain shows up, the damage is cumulative.
We can enjoy our holidays and help our bodies to heal with a change in diet. Being educated is the first step. Happy and healthy holidays!

brussel sprouts and sweet potatoe roasted withwalnuts