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.
Health Topics. As one of the top diets in the world, there is an abundance of research surrounding the Mediterranean Diet and how it affects certain health conditions. The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains.
Mediterranean diet: A heart-healthy eating plan Ready to switch to a more heart-healthy diet? Why 5 A Day? Eggs Limit egg yolks; have up to 1 yolk per day. The American Heart Association note that the average Mediterranean diet contains a high percentage of calories from fat. August 13, Colditz GA. Meals are built around these plant-based foods. Researchers attribute these positive results to the high intake of polyphenols beneficial plant compounds from fruits, vegetables, whole grains, and nuts. See More. If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. Their research suggested that adhering to a Mediterranean diet may improve sleep quality in older adults. Red meat and the risk of bowel cancer What is a Mediterranean diet?
For decades, health experts have praised the many health benefits of the Mediterranean diet. It has consistently been shown to reduce the risk of heart disease, stroke, cancer, dementia, and other chronic diseases, and often tops lists of the ” best diets ” to follow for overall health. While there is no official, agreed-upon definition for the Mediterranean diet, those in the health world use the phrase to describe an eating pattern based on the foods traditionally consumed by people in Greece, Spain, southern Italy, and other countries bordering the Mediterranean Sea: Plenty of vegetables, fruits, whole grains, beans and other legumes, nuts, seeds, and — of course — olive oil. It also includes moderate amounts of fish, chicken and other poultry, eggs, and dairy, while limiting red meat, sweets, and refined grains. Unfortunately, modern societies in these regions aren’t eating like their ancestors did. They have adopted many of the same habits that have contributed to soaring obesity rates here in the United States. Sound familiar? It’s certainly not a diet of cheese-laden pizza, gelato, white pasta, and lamb, despite the fact that these foods are the ones we often associate with the region. In reality, the definition that researchers use for the Mediterranean diet is not all that different from current general recommendations for an overall healthy diet.