Are you sick of cutting carbs and counting calories? Then you might be happy to know that one of the best diets—especially for protecting your heart—is the Mediterranean eating plan. Heavy on fruits, vegetables, whole grains, fish, nuts, and olive oil, this diet emphasizes smarter food choices, not deprivation. A key component to this cardioprotection is replacing saturated and trans fats—which can lead to clogged arteries and heart disease—with mono- and polyunsaturated fats, which can help lower cholesterol levels. Not sure how to get started on a Mediterranean diet? Here are seven easy steps to incorporate its basic principles into your meals starting today. The Mediterranean diet dispenses with the idea that all fats are bad for you. In fact, olive oil and other unsaturated fats are an integral part of this heart-healthy diet. Drizzle olive oil on your vegetables and fish before baking, and mix it into your salad dressings. Use “extra virgin” or “virgin” olive oil, because it’s the least processed type. A handful of walnuts or almonds will keep you full between meals and supply you with even more healthy unsaturated fat.
Ready to switch to a more heart-healthy diet? Here’s how to get started with the Mediterranean diet. If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet blends the basics of healthy eating with the traditional flavors and cooking methods of the Mediterranean. Interest in the Mediterranean diet began in the s with the observation that coronary heart disease caused fewer deaths in Mediterranean countries, such as Greece and Italy, than in the U. Subsequent studies found that the Mediterranean diet is associated with reduced risk factors for cardiovascular disease. The Mediterranean diet is one of the healthy eating plans recommended by the Dietary Guidelines for Americans to promote health and prevent chronic disease. It is also recognized by the World Health Organization as a healthy and sustainable dietary pattern and as an intangible cultural asset by the United National Educational, Scientific and Cultural Organization. The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea.
Diet mediterranean heart healthy
Many doctors and dietitians recommend a Mediterranean diet to prevent disease and keep people healthy for longer. The Mediterranean diet emphasizes fruits, vegetables, and whole grains, and it includes less dairy and meat than a typical Western diet. In this article, we explain what the Mediterranean diet is and provide a 7-day meal plan for people to follow. Essentially, following a Mediterranean diet means eating in the way that the people in the Mediterranean region traditionally ate. A traditional diet from the Mediterranean region includes a generous portion of fresh produce, whole grains, and legumes, as well as some healthful fats and fish. The American Heart Association note that the average Mediterranean diet contains a high percentage of calories from fat. Although more than half of the calories from fat come from monounsaturated fats, such as olive oil, the diet may not be right for people who need to limit their fat intake. The Mediterranean diet puts a higher focus on plant foods than many other diets. It is not uncommon for vegetables, whole grains, and legumes to make up all or most of a meal.
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