According to Reuters.com, a Spanish study confirms that eating a Mediterranean diet leads to a healthy heart, decreasing the risk for heart attack and other heart-related diseases. Although the Mediterranean diet of 40,000 Spanish adults varied from region to region, the key is a plant-based approach: olive oil, fruits, vegetables, legumes, whole grains, nuts and seeds. In addition, fish was the meat of choice while red meat, alcohol and dairy products were used in moderation.
Limit Fats
Limit saturated and trans fats to reduce cholesterol and lower risk of coronary artery disease, says Mayoclinic.com. Start by minimizing the use of solid fats such as butter, shortening and margarine, and read the food labels of cookies, crackers, snacks and chips to find saturated and trans fats. On food labels, trans fats are also called partially-hydrogenated fats. This leaves room for monounsaturated food choices that contain olive oil or canola oil, found in the Mediterranean diet.
Low Fat Protein
Low fat protein sources include fish, egg whites, egg substitutes, low-fat dairy products, legumes and lean meats according to Mayoclinic.com. Choosing lean meats and poultry prepared without the skin and no added saturated or trans fats is recommended by the American Heart Association. In addition, glutamic acid, found in vegetable protein, has been found to lower blood pressure, says the American Heart Association. Sources of glutamic acid are beans, whole grains and tofu.
Fruits and Vegetables
Eating more fruits and vegetables is important for preventing heart disease. Mayoclinic.com says that fruits and vegetables have substances called phytochemicals that help prevent cardiovascular disease. In addition, consuming fruits and vegetables may help you eat fewer high-fat foods like cheese or meat products.
Eat Whole Grains
Mayoclinic.com claims that whole grains are the way to regulate blood pressure and induce overall heart health. Whole grains contain the germ, bran and endosperm providing fiber, vitamins, minerals and phytochemicals. Along with fiber, whole grains are a great source of thiamin, riboflavin, vitamin E, magnesium, phosphorus, selenium, zinc and iron, says Mayoclinic.com. All of these are necessary to maintain a healthy heart.
Low Salt
Reducing salt in your diet also plays a role in avoiding heart disease says Mayoclinlic.com. According to the American Heart Association, for some people, salt can increase blood pressure, burdening the heart. Be aware of salt added to packed and prepared food items. Whole foods such as fruits, vegetables, legumes and fish may contain sodium already, thus, shaking the salt habit at the table is encouraged by the American Heart Association.
