The Heart Healthy Aspects of the Mediterranean Diet

If you want to know where in the world the heart-healthiest people live, look to the nations along the Mediterranean Sea. The Mediterranean diet is a heart-healthy diet plan adopted from the eating habits of people who live in the Mediterranean area such as Italy, Greece, Sicily, parts of France and Spain and even areas of Africa that border this sea. You can expect olive oil and even perhaps red wine as staples in this diet.

The key ingredient to a heart healthy diet is plenty of vegetables, fruits, whole grains, fish and fiber. Of course, some of these are better than others and may have key components like omega 3 fatty acids, antioxidants or monounsaturated fats that put them far above other foods.

The benefits of following the Mediterranean diet

There are a number of studies that show a Mediterranean diet definitely lowers heart disease risk in men and women as well as certain types of cancer. That is great news for you as the diet is perhaps the easiest to manipulate. Following this eating plan means that you will follow these dietary tenets:

1. Consume plenty of vegetables and fruits
2. Eat small servings of nuts high in monounsaturated fats (aka mufas)
3. Incorporate fish several times a week and reduce red meats
4. Add healthy oils such as canola or olive oils

When it comes to the grains, vegetables and fruits, you will hopefully average 7-9 servings daily in your new Mediterranean diet plan. These selections must be high in antioxidants to be heart healthy. Bread, rice and pasta made with whole grains (no white flour) are the best choice for your diet and no butter spreads are allowed!

Your choice of fats is very important when it comes to the heart healthy Mediterranean diet. Choose those foods that are high in monounsaturated fats as well as polyunsaturated fats. These contain the omega 3 fatty acids that are so important in lowering the “bad” cholesterol as well as lower triglycerides in the blood. Olive oil, canola oil, walnuts, almonds, sunflower seeds, pecans and macadamia nuts are high in these good fats.

The key to diet success

The key to succeeding with the Mediterranean diet is following the eating rules above and reading food labels. You want to eliminate or greatly reduce your intake of saturated and trans fats. Don’t assume that if a label says it is “cholesterol-free” or “low fat” that it’s ok to eat. Often times, these foods are high in the bad kinds of fat or are saddled with extra salt and sugars to make them more palatable.

It can be tough at first following the Mediterranean diet but keep your heart health as the prize for sticking to your eating goals. If possible, slowly incorporate your changes so you won’t notice or feel like you are going “cold turkey” in some areas. Mix your white rice or pastas with the whole grain versions until you end up with all whole grain. Create your own salad dressings with olive oil. Swap your whole milk, cheeses and yogurt for the healthier 2% or fat-free versions. There are a number of ways to ease into the Mediterranean diet. Remember ? your heart will thank you for your efforts!