The Mediterranean Diet: A Heart-Healthy Diet Plan
Curiosity into the Mediterranean diet started in the 1960s with the observation that there were fewer coronary heart disease-related deaths in Mediterranean countries such as Greece and Italy -countries known for their food. Other studies have found that the Mediterranean diet is also associated with the reduced risk factors for cardiovascular disease.
If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you.This diet combines the basics of healthy eating with the traditional flavors and cooking methods of the Mediterranean.
The Mediterranean diet is not a new thing. Consisting of traditional meals from countries along the Mediterranean Sea, this “diet” is a way of life for many. This diet typically is high in vegetables, fruit, whole grains, beans, nuts and seeds, and olive oil.
A typical diet includes:
- Daily consumption of vegetables, fruits, whole grains, and healthy fats
- Weekly intake of fish, poultry, beans, and eggs
- Moderate portions of dairy products
- Limited intake of red meat
Additional vital elements of the Mediterranean diet are:
- Sharing meals with family and friends
- Enjoying a glass of red wine
- Being physically active
The Mediterranean diet is mainly plant based and gets a lot of its protein from vegetables, beans, and nuts. The main meat staple is seafood. Red meat is eaten occasionally, along with moderate amounts of dairy, poultry, and eggs.
Healthy fats, such as olive oil, are also a main staple of the Mediterranean diet. Olive oil provides monounsaturated fat, which helps to lower cholesterol levels. Nuts and seeds also contain monounsaturated fat. Fatty fish is also vital to the Mediterranean diet. Fish such as mackerel, sardines, and salmon are rich in omega-3 fatty acids. Omega-3 fatty acids help to decrease triglycerides, reduce blood clotting, and decrease the risk of stroke and heart failure.
This diet also allows for red wine in moderation. Even though alcohol is associated with a reduced risk of heart disease, it by no means is risk free.
Eating the Mediterranean way
Interested in trying the Mediterranean diet? These tips from the Mayo Clinic will help you get started:
· Eat more fruits and vegetables.
· Opt for whole grains.
· Use healthy fats.
· Eat more seafood.
· Reduce red meat.
· Enjoy some dairy.
· Spice it up.