1. Include Good Fats
Fat has gotten a bad rap. It is associated with weight gain, high cholesterol and heart disease. But not all fats are created equal. Many foods contain polyunsaturated and monounsaturated fats, aka good fats. These foods help boost HDL (good) cholesterol levels and decrease LDL (bad) cholesterol levels. The Mediterranean diet is full of foods that increase heart health with good fats, including olives, olive oil, nuts and fish. An added bonus of the good fats found in the Mediterranean diet is that they also include omega-3 fatty acids, which keep skin hydrated, supple and younger-looking.
2. Lay Off the Overprocessed Foods
A traditional Mediterranean diet contains an abundance of fresh fruits and vegetables. Not included in the diet are snack cakes, chips and frozen foods that have abnormally long shelf lives. Switching from doughy white bread and cookies to heart-healthy wheat bread and fruit will not only help keep your heart healthy, it will also help keep your calorie count from spiraling out of control and help you lose weight. Instead of processed meats like sausage and bacon, opt for leaner cuts of chicken and fish.
3. Eat Plenty of Fish
The people of the Mediterranean have been anglers for thousands of years. Eating all this fresh fish is key to a long life expectancy. Fish is high in omega-3 fatty acids and low in cholesterol and calories. To reap the most benefits from fresh fish, skip frying it, which will only add empty calories. Instead, broil or bake it to lower cholesterol and increase your heart health.
4. Enjoy Some Red Wine
Even amateurs recognize the Mediterranean region for its wine. There has long been debate over the benefits of wine and its role in improving heart health. Wine acts like aspirin in that it reduces blood clots. It also is packed with powerful antioxidants that help fight cancer and promote overall good health. However, wine is also a stimulant and high in calories. Most women need only one 5 oz. glass a day and men only two 5 oz. glasses a day to reap the benefits of red wine. If you have any problems limiting alcohol consumption, then skip the wine altogether.
