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Sign up now Mediterranean diet: A heart-healthy eating plan The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking.
Here's how to adopt the Mediterranean diet. By Mayo Clinic Staff If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you.
The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.
Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet are tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.
Benefits of the Mediterranean diet Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein LDL cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries.
In fact, a meta-analysis of more than 1. The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases.
Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.
For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.
Key components of the Mediterranean diet The Mediterranean diet emphasizes: For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables. Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet there.
However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarines, which contain saturated or trans fats. Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat approximately 80 percent of their calories come from fatbut most of the fat is not saturated.
Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day.
Avoid candied or honey-roasted and heavily salted nuts. Healthy fats The focus of the Mediterranean diet isn't on limiting total fat consumption, but rather to make wise choices about the types of fat you eat.
The Mediterranean diet discourages saturated fats and hydrogenated oils trans fatsboth of which contribute to heart disease. The Mediterranean diet features olive oil as the primary source of fat. Olive oil provides monounsaturated fat — a type of fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats.
Monounsaturated fats and polyunsaturated fats, such as canola oil and some nuts, contain the beneficial linolenic acid a type of omega-3 fatty acid. Omega-3 fatty acids lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.
Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of omega-3 fatty acids. Fish is eaten on a regular basis in the Mediterranean diet.A simple, nutritious meal plan for the week, suitable for the whole family and developed by an Accredited Practising Dietitian to make healthy eating easy!
For more healthy meal ideas, check out the Healthy Weight Week cookbook, Everyday Healthy Seasonal, Fresh & Tasty Bumper Edition. Day 1. Health Benefits of Grass-Fed Products. Meat, eggs, and dairy products from pastured animals are ideal for your health.
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According to The Framingham Heart Study (conducted in. The 3 Day Diet is a very low-calorie diet that uses simple foods that are low cost and easy to find and prepare. A short-term weight loss is likely. But that is where the good news ends.
The resulting number will be a fairly accurate measurement of the total amount of energy your body is burning every day, generally known as your total daily energy expenditure or TDEE.. If you ate that amount of calories every day, your weight would remain more or less the same.