If you'd like to lower your blood pressure without the fuss of a strict eating regimen, the Mediterranean diet may be for you. The Mediterranean diet incorporates the foods popular in the Mediterranean style of cooking. According to the Mayo Clinic, individuals who consume a Mediterranean diet can decrease their risk of heart disease and cancer. Incorporate delicious foods, such as olive oil, beans and a variety of fruits and vegetables, into your daily diet to start a healthier, more nutritious lifestyle.
Step 1
Eat a variety of fruits and vegetables. Fruits and vegetables make up the majority of the Mediterranean diet and are the body's main source of vitamins, minerals and protein. The Mayo Clinic suggests eating 7 to 10 servings of fruits and vegetables per day, including baby carrots, bananas and apples.
Step 2
Consume fish twice a week, the Mayo Clinic recommends. Salmon, water-packed tuna, herring, trout and mackerel are high in omega-3 fatty acids, which can help lower cholesterol and maintain heart health.
Step 3
Cook with monounsaturated fats instead of saturated fats. "More than half the fat calories in a Mediterranean diet come from monounsaturated fats," states the American Heart Association. Monounsaturated fat is derived from olive oil, which is consumed as a dressing, marinade for fish and dip for bread. Avoid saturated fats, such as butter, lard and vegetable shortening.
Step 4
Eat dairy sparingly. If you do eat dairy, stick with low-fat cheeses, skim milk and low-fat yogurt.
Step 5
Drink a glass of red wine with dinner if it is alright with your doctor. Red wine may help lower the risk of heart disease and provide heart-healthy benefits, according to the Mayo Clinic.
Tips and Warnings
- Eat eggs and red meat sparingly when following the Mediterranean diet.
- Consult a doctor before starting a restrictive diet plan.
Things You'll Need
- Baby carrots
- Bananas
- Apples
- Salmon
- Water-packed tuna
- Herring
- Trout
- Mackerel
- Olive oil
- Low-fat cheese
- Skim milk
- Low-fat yogurt
- Red wine
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