With an emphasis on healthy fats, fruits, veggies, fish, whole grains, and even wine, the Mediterranean diet is one of the most heart-healthy diets out there.
With an emphasis on healthy fats, fresh fruits and veggies, fish, whole grains, and even wine, the Mediterranean diet is one of the most heart-healthy diets out there. By simply tweaking our diets to include more of these components key to the Mediterranean diet, we can reduce our risk of heart disease.
In a 2011 study 106 participants transitioned to a low-carbohydrate Mediterranean-style diet consisting mainly of vegetables, olive oil, fish, and other high-quality proteins. After six weeks on the diet, participants experienced reduced BMI (body mass index), body weight, fat mass, waist circumference, LDL (bad) cholesterol, and blood glucose, among other things. Pass the olive oil, please!
The pillars of the Mediterranean diet
To boost your heath, try incorporating a few of the following suggestions into your everyday life.
- Exercise regularly.
- Eat mostly plant-based foods such as vegetables, fruits, legumes, and whole grains.
- Replace butter with extra-virgin olive oil when possible.
- Flavour dishes with spices rather than salt.
- Eat minimal red meat; consume fish or poultry at least twice per week.
- Drink a moderate amount of red wine (this is of course optional!).
Want to cook up some Mediterranean fare for dinner tonight? Give one of the following recipes a shot.
- Greek-Style Chicken Skewers
- Mediterranean Sauté
- Mouth-watering Mediterranean Stir-fry
- Marinated Feta, Olive, and Roasted Red Pepper Skewers