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How to Eat Like a Mediterranean and Have the Healthiest Heart

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By Healthy Lifestyle the storyPublished 2 years ago 4 min read
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How to Eat Like a Mediterranean and Have the Healthiest Heart
Photo by Sander Dalhuisen on Unsplash

So what exactly does the Mediterranean diet include? It’s not just pasta and bread, although those two foods are staples in the diets of people who live around the Mediterranean Sea. The Mediterranean diet consists of eating plenty of fresh fruits and vegetables, whole grains, beans, nuts, and fish while avoiding refined carbohydrates like white bread and pasta (as well as red meat). It’s also important to eat small portions often instead of large ones infrequently. You can learn more about what it means to eat like the Mediterranean by reading this article on how to eat like the Mediterranean and have the healthiest heart.

8 Superfruits

The eight superfruits you need to eat on regular basis are blueberries, cherries, plums, peaches, kiwis, citrus fruits like oranges or tangerines, prunes and blackberries. All of these fruits have been linked with heart health benefits that can reduce our risk of developing cardiovascular disease (CVD) by up to 30%. Now that’s good news.

6 Supergrains

The most common grains in the world—wheat, corn, rice, oats, barley and rye—are super grains. That’s because they have their share of health benefits. Some, like quinoa (pictured), even contain more protein than meat does. To eat like the Mediterranean for healthy eating that truly nourishes your body is simple: Take advantage of these six super grains by cooking them up into something delicious (hint: try them as starters in our recipe below!).

5 Superfish

A single serving of salmon contains more than 100 per cent of your daily recommended vitamin D, as well as nearly half of your day’s omega-3 fatty acids. Just four ounces of Atlantic salmon gives you more than 100 per cent of your day’s selenium—an essential antioxidant that supports heart health and aids in thyroid function. Halibut is also rich in B vitamins, calcium, potassium, phosphorus, magnesium, and zinc. A study published in Circulation Journal showed that participants who consumed two servings per week had a 30 per cent lower risk for heart failure over 10 years compared with those who consumed none.

4 Superherbs

The key to eating like a Mediterranean and keeping your heart healthy is getting these four superheroes into your diet regularly. Each of them has antioxidant, anti-inflammatory, or other health benefits that are ideal for preventing and reversing heart disease. Mix them into salad dressings or soup bases. Enjoy them as tea infusions, smoothies, mixed with foods, or just straight up as part of your next meal.

3 Superlegumes

If you’re looking for a tasty way to get plenty of vitamins and minerals in your diet, consider three super legumes—lentils, garbanzo beans (also known as chickpeas), and kidney beans. These all provide about 17 per cent of your daily iron requirement per cup. Add in some veggie-based protein sources like tofu or nuts and seeds, too, and you’ve got yourself one heck of a healthy dish that is also high in fibre, making it great for digestion. Consider adding these three super legumes into your rotation every week as part of an overall plan on how to eat like the Mediterranean!

2 Supercuts

Walnuts and almonds are excellent sources of monounsaturated fats, which are linked with lower rates of heart disease. And when you add these heart-healthy nuts to your diet in place of less healthy foods—you’ll reap even more benefits. In a study published in Nutrition Research, participants who ate half an ounce per day of mixed nuts were 49 per cent less likely to die from cardiovascular disease than those who did not eat nuts. People whose diets were richest in monounsaturated fats were 41 per cent less likely to die from all causes! Moreover, walnuts seem especially powerful when it comes to reducing the risk for both diabetes and metabolic syndrome, another condition that can lead directly to heart problems.

1 Superfruit – Olives & Olive Oil (and Olive Leaves)

It’s no surprise that countries in Northern Africa, like Morocco, have some of the lowest rates of heart disease and cancer. People from these areas often have age-defying DNA. That's because both olives and olive oil have lots of antioxidants in them—and those can help fight free radicals that contribute to aging. The same is true for tomatoes: Countries with high tomato consumption have lower rates of heart disease than those who don't eat them at all. If you don't think you like olives or tomatoes, it's worth trying again—you may be surprised by how much you love them!

Tips For A Successful Diet Change

Losing weight can be challenging, especially if you’re trying to make changes at home. Here are some tips for a successful diet change.

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Healthy Lifestyle the story

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