Follow a Mediterranean Diet to Protect Your Heart

Cardiovascular risks factors by now are all well established. We know that the way we eat plays a major role in our health. We also know that the foods consumed by people in Mediterranean countries contribute to a healthy diet and prevent cardiovascular disease.

Many studies have shown that the consumption of fruit and vegetables, legumes, nuts and whole bread, with an addition of olive oil as the major source of fats, has a positive effect on cardiovascular health, preventing cancer and diabetes. So what makes a Mediterranean diet so much better for your health?

Here is a way to look at it on a schedule:

Eat Red Meat Only Once a month

One of the particularities noticed in the Mediterranean way of eating is a food pyramid that is different from other cultures. The top of the pyramid reveals the most important difference: red meat is eaten only once a month. All animal products are higher in cholesterol and fat than vegetables, red meat even when relatively lean contains about 70 mg of cholesterol in every 1/2 pound.

Every week

The main focus of food recommendations is the base of the food pyramid rather than the top. It underlines the necessity to limit eggs, chicken and fish consumption. Fish that is low in polyunsaturated fats and high in omega-3 should be chosen before meat and used at least twice a week, it is further recommended that a maximum of 4 eggs a week be eaten.

Every day

Foods in the middle of the pyramid, are recommended for daily use. Those are dairy products, olive oil, fruit, vegetables, including potatoes rich in starch, whole grains and legumes. Olive oil is clearly a great source of lipids, it reduces LDL and increases HDL cholesterol. Olive oil is responsible for an energy supply in the Mediterranean diet since it contributes on average 130 calories for every tablespoon. A Mediterranean diet is also high in antioxidants (vitamins C and E, carotenoids, and polyphenols) found in vegetables, fruits and nuts. Grains and legumes are the pillars of the foods eaten around the Mediterranean.
In addition most of these countries use red wine in moderation. It seems according to studies that the very small amounts of ethanol consumed that way has a positive effect on blood lipids and in particular on HDL-cholesterol. It is also known that red wine is a supplier of antioxidants such as polyphenols, quercetin, and catechin which we know neutralize free radicals.

About the Author

Valery Fortie is the National Awareness Coordinator of the Mediterranean diet board. She is the editor of the mediterraneanbook.com blog and focus her efforts in providing scientifically driven news on healthy eating habits that help prevent temporary  high blood pressure  and achieving a longer and better life.

Mediterraneanbook.com is a non commercial website created by an Italian in 2004 to preserve the Italian Healthy Eating Traditions and inform people on duty in all healthy eating fields.

Tweet This Post Facebook Stumble This Post

• Here Is A Brief Guide to Preventing Heart Disease
• Vitamin E And Heart Health
• 3 Top Vitamins For The Heart
• Are You Aware Of The Correlation Between Heart Disease and Nutrition?
• If You Have Heart Problems, You Can Add Several Years To Your Life With a Heart Disease Diet