Download Free Cookbook With Weekly Mediterranean Diet Meal Plan. Mediterranean diet for heart health. Mediterranean diet A heart healthy eating plan. The heart healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean style cooking. Heres how to adopt the Mediterranean diet. By Mayo Clinic Staff. Single Cream here. If youre looking for a heart healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating plus a splash of flavorful olive oil and perhaps a glass of red wine among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea. Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet are tried and true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease. Benefits of the Mediterranean diet. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low density lipoprotein LDL cholesterol the bad cholesterol thats more likely to build up deposits in your arteries. In fact, a meta analysis of more than 1. Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality. The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinsons and Alzheimers diseases. Women who eat a Mediterranean diet supplemented with extra virgin olive oil and mixed nuts may have a reduced risk of breast cancer. Mediterranean Style Diet' title='Mediterranean Style Diet' />For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases. Key components of the Mediterranean diet. Until now, evidence that the Mediterranean diet reduced the risk of heart disease was weak, and some experts had been skeptical that the effect of diet. The Mediterranean diet is a great diet that can protect you from heart disease, diabetes, and obesity 1. This diet promotes eating more veggies. The Mediterranean Diet pyramid has adapted to the new way of life. The new model takes into account qualitative and quantitative elements for the selection of foods. The Mediterranean diet has gained some traction and for good reason. It can help you live a longer, healthier life with lots of benefits tied to the Mediterranean diet. Live a longer life and lower your risk of health problems by eating foods associated with a Mediterranean diet. The Mediterranean diet is an eating plan based on the dietary habits of southern Europe. It has shown benefits for heart health and against diabetes. The Mediterranean diet is a mix of the culinary traditions of the Mediterranean sea. Its mostly a whole foods plant based diet based on fruits and veggies. The Mediterranean diet emphasizes Eating primarily plant based foods, such as fruits and vegetables, whole grains, legumes and nuts. Replacing butter with healthy fats such as olive oil and canola oil. Using herbs and spices instead of salt to flavor foods. Limiting red meat to no more than a few times a month. Eating fish and poultry at least twice a week. Enjoying meals with family and friends. Drinking red wine in moderation optionalGetting plenty of exercise. The Mediterranean diet. Adapted from Oldways Preservation and Exchange Trust, 2. Fruits, vegetables, nuts and grains. The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant rich fruits and vegetables. Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil not eaten with butter or margarines, which contain saturated or trans fats. Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat approximately 8. Because nuts are high in calories, they should not be eaten in large amounts generally no more than a handful a day. Avoid candied or honey roasted and heavily salted nuts. March 3. 0, 2. 01. See more In depth.