Mediterranean diet and heart health

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What is the "Mediterranean diet" and how is it heart healthy?

According to the Mayo Clinic, the Mediterranean diet significantly reduces the risk of further heart disease in individuals who previously had a heart attack.

What is it?

We Recommend:

This book has lots of background information. Although there are no photos of the food - something I particularly like - the recipes are easy to follow and easy to prepare.

Many people have heard of the Mediterranean diet but don't know what it is. Inspired by the traditional diets of the countries of the Mediterranean Basin, particularly Greece and southern Italy, it's based on lots of fruits, vegetables and fish along with breads and other cereals, potatoes, beans, nuts and seeds.

Little or no red meat is eaten, and dairy products are consumed sparingly - mainly in the form of yogurt.

It includes a low intake of saturated fats (butter, coconut oil, palm oil, dairy products, meat), but a high intake of unsaturated fats, mainly through olive oil.

Finally, it includes red wine, in moderation.

heart health and red wine Why is it heart healthy?

First, there's a large intake of vegetables and fruits, which are low in calories, a good source of vitamins and minerals, and rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower blood cholesterol and reduce the risk of heart disease.

Although the Mediterranean diet contains a fair amount of fat, generally people who follow the diet eat less saturated fat than those who eat the average North American diet. Most of the fat comes from olive oil, which is recognized as one of the healthiest cooking oils, according to the ScienceDaily (Aug. 14,2007). Olive oil contains monounsaturated fat, which can lower total cholesterol and LDL or �bad� cholesterol in the blood. Olive oil is also known to lower blood sugar levels and blood pressure.

Fish � a source of omega-3 fatty acids � is eaten regularly in the Mediterranean diet. Studies have shown that omega-3 fatty acids lower triglycerides and may provide an anti-inflammatory effect helping to stabilize the blood vessel lining.

Consumption of red wine, as it contains flavonoids with powerful antioxidant properties, is considered a possible factor in the positive effects of the diet.

Worth considering?

The incidence of heart disease in Mediterranean countries is lower than in North America. This may not be entirely due to the diet. Genetics, lifestyle factors (such as more physical activity - typically more walking - and strong social support systems), and environment may also play a part.

It also contributes to good health because the diet is based on fresh, largely plant-based, unprocessed foods high in complex carbohydrates, fiber, antioxidants, vitamins and minerals, with little or no saturated fats.

Combining the principals of the Mediterranean diet with smart heart exercise, maintaining an appropriate body weight, (and if you are a smoker, quitting smoking) will help you have a healthier heart and possibly a longer life.

Here are some specific steps you can take:

Eat five to ten servings of whole fruits and vegetables every day.

Use olive oil for cooking and salad dressings. Try olive oil as a healthy replacement for butter or margarine.

Substitute fish and poultry for red meat. Avoid sausage, bacon, and other high-fat meats.

Eat fish at least once and preferably twice a week.

Eat more beans and lentils. If you don't have the time or inclination to cook dried beans, buy canned beans. You can add them to many recipes.

Keep plain, unsalted walnuts, almonds, pecans, and Brazil nuts on hand for snacking.

Save the sweets for special occasions. Have fruit for dessert instead.

Choose lower fat dairy products such as skim or 1% milk, fat-free yogurt, and low-fat cheese.

Use butter and margarine sparingly.

Have a glass of red wine at dinner (if it's ok with your doctor). If you don't drink alcohol, you don't need to start.

Make your meals a social time. So many of us race through our lives, grabbing our food on the run. We don't take time to linger over meal - enjoying not only the food but the company too. It's good for your heart in more ways than one.

Mediterranean diet essentials to keep on hand

Dried and fresh herbs

Dried beans and lentils

Parmesan and feta cheese (look for low fat)

Balsamic vinegar

Olive oil

Olives

Nuts

Pasta (try making your own or buy it fresh - yum!)

Fresh fruit and vegetables

Bulgur

Brown rice

Whole grain breads

Yogurt

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