Mediterranean Diet - How To Have A Healthy Heart

If you're looking for a new way to eat healthy the Mediterranean diet could be for you. The Mediterranean diet is based on the healthy history of individuals living in countries like Greece and Southern Italy. People living in this area have a lower instance of chronic diseases like cancer and are found to be overall more heart healthy. Not only is a Mediterranean diet healthy for you, but it can be easily incorporated into your everyday life. If this sounds like something you could sink your teeth into here are key ingredients

Olive Oil: One of the staples of a Mediterranean diet is olive oil. Olive oil has been revered for centuries for its list of benefits. It is packed with antioxidants and monounsaturated fatty acids that promote a healthy heart and can help fight again some chronic diseases like cancer.

Olive oil is also full of vitamins A, B, C, D, E and K as well as iron. Use extra virgin olive oil to drizzle over salads, breads, and vegetables to add flavor. If your cooking fish or chicken, use some flavored olive oils after your food is cooked to give it some extra zest.


Fish: Fish is a huge part of a Mediterranean diet. Most people who follow this diet eat a lot of fish and very little red meat. Fish like salmon, tuna, trout, and sardines are full of Omega 3 fatty acids which are attributed to low LDL or the bad cholesterol. Next time you're starving for a nice piece of steak try a tuna steak instead. Need something to kick up that salad, add some sardines. When following this diet try to eat fish a couple times a week.


Nuts: If you're looking for an extra source of protein or just a small snack during the day, try eating a handful of nuts. While they are high in fat, walnuts, pecans, and almonds are low in saturated fats and can fill you up. If you do decide to snack on some nuts try to eat them in their natural form and stay away from honey roasted, salted, or seasoned ones.


Fruits, Veggies, and Grains: The Mediterranean diet consists largely of a wide variety of fruit, veggies, and grains. These are also full of antioxidants and can help lower your LDL. Instead of having a baked potato or some linguini, try to incorporate whole grains like wheat and brown rice into your meal. It's also a great idea to munch on fruits and vegetables when you're hungry instead of chips, pretzels, and cookies.


Wine: If you enjoy an alcoholic beverage once in awhile and still want to maintain a health conscious lifestyle, try having a glass of red wine with or after your meal. Red wine in moderation (One glass daily for women, two for men.) can also contribute to a healthy heart by raising your good cholesterol, or HDH, thinning blood, which helps prevent clotting, and reducing the risk of heart disease.


Limitations: It's important to limit the amount of dairy and red meat in your diet in order to fully follow the Mediterranean diet. You can still have a nice steak or some cheese and crackers, but make sure it is in moderation. It's also important to follow moderation for any type of healthy eating. If you have any questions or concerns about your diet, speak to your family physician.

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