If you enjoy good fish, good grains, and good wine, then this diet might be a great way for you to lower your risk of heart disease while learning the basic components of healthy eating. The Mediterranean diet blends together elements of food preparation and culture from the countries that border the Mediterranean Sea. There are no food lists or recipes to follow, just a few dietary guidelines that can start you on your way to improved health.
Cardiovascular Health Benefits
Eating a Mediterranean diet can improve your heart health. According to the Mayo Clinic, a 2007 study shows that men and women eating this diet lowered their chances of death from heart disease as well as certain types of cancer. According to the American Heart Association (AHA), a Mediterranean diet is very similar to the recommended diet for the average American. However, with its higher fat-calorie content, it is not one hundred percent in line with the AHA's recommended daily amounts of certain foods.
Olive Oil
With all the low-fat and fat-free items on grocery shelves, it's hard to believe that any fat can be good for you. However, a limited amount of fat of the mono- and polyunsaturated varieties are important for a Mediterranean diet. Olive oil is a type of the monounsaturated variety, and using it in proper amounts can help lower your cholesterol levels if you use them instead of trans fats. Keep an eye out for "virgin" or "extra virgin" varieties, as these have the greatest nutritional benefit.
Lean Protein
Omega-3 fatty acids are a major component of a Mediterranean diet. The main source of them when you're cooking las you would for a Greek or Sicilian family is from fish. You can also obtain these fats from eating nuts in moderation. Lean poultry and eggs are also good in controlled amounts. Most Mediterraneans eat these two foods between one and four times a week. Eat very little red meat; the saturated fats it contains are known contributors to heart disease. These fats also can be found in full-fat dairy products and many processed snacks.
Fruits & Veggies
The Mediterranean diet can help to lower your cholesterol through its vast quantities of fruits and vegetables. People living in the region often eat up to nine servings in a day -- not bad considering that only twenty-six percent of Americans eat the recommended five servings of fruits and vegetables each day, according to a study from the Medical University of South Carolina.
Whole Grains
Starchy bread, grains, and pasta are an important part of a Mediterranean diet. This goes against the low-carb craze of the past few years, but carb-heavy, whole-grain foods are also nutritious, filling, and good for you. Whole grains are a staple of the Mediterranean lifestyle, but butter and margarine are not.
Wine
Good news for all the oenophiles out there: wine is considered a heart-healthy part of the true Mediterranean diet. Doctors caution against excess consumption, of course, but a 2008 study at the University of California-Davis shows that a moderate amount of wine can reduce the risk of heart disease while providing the body with much-needed antioxidants. Consume no more than five ounces per day if you're a woman, ten ounces a day if you're a man under sixty-five. If you have a family history of alcohol problems and want to steer clear of wine, try one hundred percent pure purple grape juice.
Tags: Mediterranean diet, heart disease, lower your, disease while, fruits vegetables, heart disease while, help lower