The Mediterranean diet is a heart-healthy nutrition plan. It emphasizes consumption of healthy fats such as monounsaturated fats and omega-3 fatty acids, as well as increasing your intake of plant-based foods. This diet is simple to follow and does not require you to take additional supplements or engage in restrictive eating patterns.
Omega-3 Fatty Acid Health Benefits
Omega-3 fatty acids are not naturally produced by your body, but you need them to function properly. These fats impact your cell membranes and play a role in making the hormones that regulate blood clotting and artery health. Omega-3 fatty acids are categorized as polyunsaturated fats and include eicosapentaenoic acid, or EPA, docosahexaenoic acid, or DHA, and alpha-linolenic acid, or ALA. Your body uses these fats for energy in addition to reducing blood vessel inflammation and protecting your heart. The significant role omega-3 fatty acids play in heart health is what connects it to the Mediterranean diet.
Sources of Omega-3
The EPA and DHA forms of omega-3 are prominent in fish, while ALA is most common in vegetable oils and nuts. Salmon, tuna and mackerel are high in omega-3. Tilapia, bass and trout, as well as mollusks, like scallops and oysters, also have small amounts of omega-3. You should eat at least two servings of fish per week as part of the Mediterranean diet. Walnuts, almonds, cashews and hazelnuts are meatless sources of omega-3 you can include in your diet. Eat one small serving of nuts per day, but keep in mind nuts are higher in calories, so eat them as a small snack rather than in large amounts. Canola oil is high in omega-3 and some beans also have omega-3, like kidney and soy beans -- each is part of the Mediterranean-style diet.
Nutrition the Mediterranean Way
The Mediterranean diet includes several daily servings of vegetables, fruits and whole grains. Choose a variety of leafy greens, fresh zucchini, sweet potatoes and carrots, as well as citrus, berries and dark-skinned fruits, like figs. Whole grains, like brown rice, wheat bread or bran cereal are optimal in this diet for energy and nutrients. Add a vegetable and whole grain to each main meal and eat fruit as dessert or snacks in between. Along with plant-based foods you can add a side of beans, one serving of mixed nuts or baked salmon to your dinner to get a daily serving of omega-3.
Additional Diet Considerations
Increase your heart health on the Mediterranean diet by adding daily exercise, avoiding salt and flavoring your foods with herbs and spices instead. The Mediterranean diet includes one or two 5 oz. servings of red wine with your main meals if you do not have a problem with drinking. However, if you do not normally drink red wine, you do not have to add this to your diet. You can eat dairy products on this diet, but choose low-fat or nonfat versions and have one serving per day. Before starting the Mediterranean diet, consult your physician to determine safety for your specific health condition.
References
- Harvard School of Public Health: Omega-3 Fatty Acids: An Essential Contribution
- MayoClinic.com; Mediterranean Diet: Choose this Heart-Healthy Diet Option; June 2010
- Oldways Preservation Trust: The Oldways Mediterranean Diet Pyramid
- Centers for Disease Control and Prevention; Polyunsaturated Fats and Monounsaturated Fats; February 2011
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