The Mediterranean Diet and Heart Health

Evolved from the 16 countries bordering the Mediterranean sea, the Mediterranean diet has gained rising popularity. The diet is well-recognized by medical professionals, the American Heart Association and the World Health Organization. Mediterranean countries exhibit lower death rates than other countries, including the U.S. Lower death rates and less chronic disease amongst the Mediterranean population sparked interest across the globe. Research has determined that following the dietary patterns of those in the Mediterranean is correlated with reduced risk of cardiovascular disease. 

What is the Mediterranean Diet? 

The Mediterranean diet is a sustainable way of eating that focuses on consumption of plant based meals and healthy fats. Common guidelines include: 

• Daily consumption of fruits, vegetables, whole grains, beans, and legumes
• Weekly consumption of lean protein sources, such as poultry, eggs, low fat dairy products, and seafood 
• Daily consumption of healthy fats, such as olive oil and nuts 
• Limited consumption of red meat, sugar, saturated and trans fats, and highly processed food

Eating a diet rich in fruits, vegetables, whole grains, lean meats and healthy fats is not only associated with decreased risk of cardiovascular disease, but also obesity and diabetes. 

Tips to Get Started

1. Focus on building meals around fruits and vegetables, aiming for 5-7 servings a day. 
2. Cook using healthy fats by substituting butter with olive or avocado oil. 
3. Purchase whole grains, such as whole grain pasta or bread. 
4. Focus on lean poultry and seafood for protein sources; aim to eat seafood 2-3 times a week for healthy omega-3’s. 
5. Limit dairy; Purchase low-fat dairy products and portion out cheeses into 1 oz. servings.
6. Ditch the salt by cooking and flavoring foods with herbs and spices. 
7. Focus on drinking water over sugar-rich beverages like soda. 

Although the Mediterranean diet has the word diet at the end, it differs greatly from a typical diet. Eating the Mediterranean way is not restrictive. Approach it as a lifestyle change that will provide long-term success! Unsure if the Mediterranean diet is right for you? Contact our office to consult with a registered dietitian who can assist you in customizing a plan tailored to your unique needs. 

Written by: Lexi Nazzaro, Dietetic Intern 

Sources: Material adapted from Mayo Clinic mayoclinic.org and The American Heart Association heart.org