Mediterranean Diet: Heart Healthy and Tasty

There are many health benefits of the Mediterranean Diet. Even better, for many lovers of tasty food, this is one heart health diet where your taste buds don't have to die of boredom. A recent Mediterranean Diet heart health research study has shown that following the Mediterranean Diet for 3 months can drop a person's risk for heart disease by as much as 15%. This equated to an average drop of 7.5% of total blood cholesterol in the 3 month interval.

The individuals who participated in this study were consuming red meat once a week, and fish four times weekly. Males were able to enjoy 2 glasses or red wine daily, and the females were allowed one. Sounding like your kind of diet? Read on for more information.

What is the Mediterranean Diet?

The Mediterranean Diet is the name given to a way of eating followed by many regions and countries surrounding the Mediterranean Sea. These folk could never be accused of having boring eating habits, yet have not fallen prey to many of the Western World self imposed health issues such as obesity, heart disease, stroke, diabetes type 2, and some forms of cancer.

Treating meals as a social event, and not something to be rushed or eaten in front of the television is another important part of all Mediterranean diets.

Physical exercise on a daily frequency is also part of the Mediterranean lifestyle. (Walking is a great place to start.)

What Can I Eat On The Mediterranean Diet?

A traditional Mediterranean Diet is brimming with whole grains including breads and pastas, seasonal fruits and vegetables, fresh herbs, oily fish, eggs, poultry, and some dairy products but preferably made from goat's milk, such as feta cheese and yogurt. Fish and poultry are eaten on a far more regular basis than red meat, which should really only be eaten about once a week.

Western style trans fats, such as those used for deep frying, and also including butter, lard, margarine, and corn and palm oils are not allowed. However, heart healthy monounsaturated fats are provided in plentiful amounts by the inclusion of olives, avocados, oily fish, nuts, and most importantly, virgin olive oil.

Nuts, seeds, and whole grains are eaten daily. If you are watching your calorie intake, you might like to limit the serving of nuts to a small handful daily.

Garlic is eaten freely

White sugars and processed sweets such as cookies, candies, doughnuts and ice cream are not eaten. Honey and fresh fruits are use as sweeteners.

Red Wine and Heart Health

For those who like a tipple, or are reluctant to cease drinking wine altogether, the Mediterranean Diet allows for red wine on a daily basis. Experts now acknowledge that there is a positive link between red wine and heart health. Red wine contains high amounts of powerful antioxidants from the skin and seeds of the red and purple grapes.

However, it is important to note that you should receive a medical clearance from your doctor concerning daily alcohol consumption. There are many people who should not drink red wine, including migraine sufferers, and those with certain medical conditions and family histories.

The Mediterranean Diet Foods List

You don't have to live in the Mediterranean to benefit from a traditional Mediterranean diet. Eating 9-11 serves per day of fresh fruits and vegetables, along with unprocessed grains, seeds, nuts, legumes, breads and pastas is a great start. Cut back on the red meat and increase the amount of oily fish such as tuna, salmon, herring, and anchovies to reap the benefits of the Omega 3's contained in these fish.

Most importantly, throw out all those animal fats, including the spreads and butter. Use extra virgin olive oil for all your salads, dressings, cooking and culinary needs.Mediterranean Diet.
Heart Healthy And Tasty.

6-8 glasses of water daily is also recommended on the Mediterranean Diet.

Conclusion

Experts have proven that there is indeed a link between heart health and nutrition. The Mediterranean Diet is not only great for your heart, weight loss and disease prevention but a tasty diet that will keep your taste buds happy as well.