The Mediterranean diet is a heart-healthy diet that focuses on replacing refined, high-fat foods with healthy meals without excluding or focusing excessively on any one food group. The diet is based on the foods traditionally eaten by people in countries that border the Mediterranean Sea. MayoClinic.com states that the Mediterranean diet reduces the risk of cardiovascular disease, cancer, Alzheimer's disease and Parkinson's disease.
Step 1
Include vegetables with meals and snacks to consume at least six servings per day. Vegetables make great sides, or you can incorporate them into healthy entrees by mixing them with pasta and sauces.
Step 2
Increase your intake of beans and legumes to meet your daily need for protein and fiber. Add beans to pasta dishes and salads or cook up a tasty vegetable sauce and serve legumes as your primary meal.
Step 3
Snack on nuts and fresh fruit throughout the day to curb your appetite and cravings for sweets. If you do not care for plain nuts, eat banana nut muffins for breakfast or sprinkle some pecans in your salad. MayoClinic.com warns against eating large amount of nuts because they are high in calories and may contribute to weight gain.
Step 4
Replace white bread and rice with whole grains to boost your fiber intake. Eat oatmeal or whole-grain cereal for breakfast, choose brown rice or pasta with dinner, and substitute whole-grain crackers and breads for refined foods. Ideally, you should take in eight servings of non-refined grains per day.
Step 5
Use oils that contain monounsaturated fat, such as olive, grapeseed and canola, instead of cooking with butter, lard, vegetable shortening or margarine.
Step 6
Limit your intake of meat and dairy. Choose poultry and fish over meat most days of the week. These are both lower in fat, and fish contains omega-3 fatty acids that reduce the risk of heart disease and support immune functioning, according to the Women's Heart Foundation. When you do eat dairy, opt for low-fat or fat-free versions of your favorite milks, yogurts and cheeses. The Mediterranean diet pyramid recommends no more than four servings of red meat per month and two servings of dairy per day.
Step 7
Flavor foods with herbs and spices instead of salt and drink water instead of sugary sodas and fruit juices. Drink wine in moderation.
References
- MayoClinic.com: Mediterranean Diet: Choose this Heart-Healthy Diet Option
- Dr. Gourmet: Mediterranean Diet Guide
- Patient UK: How to Follow the Mediterranean Diet
- Women's Heart Foundation: The Mediterranean Diet - Can it Reduce Your Risk for Heart Disease?
- American Heart Association: Mediterranean Diet
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