By Raquel Redmond, RD, LDN
The Mediterranean diet is based on typical foods and recipes found in Mediterranean cooking which also happen to be heart healthy. There is research to support that the Mediterranean diet helps to lower LDL cholesterol which may decrease your risk for heart disease. In this diet more than 50% of the fat calories come from healthy unsaturated fats, specifically monounsaturated fats found in olive oil, fatty fish and nuts. Another positive is that the Mediterranean diet is associated with a reduced incidence of cancer and other chronic diseases.
The majority of foods found in the Mediterranean diet are plant-based. This includes fruits and vegetables, whole grains, legumes and nuts. Consuming a plant-based diet introduces extra vitamins, minerals and fiber compared to a non-plant-based diet. To follow a diet that resembles the Mediterranean diet try eating 8-9 servings of fruits and vegetables per day. Eat nuts in small amounts (about ¼ cup serving) and add legumes, like beans and lentils, which add protein and fiber.
Healthy fats are also a large portion of the Mediterranean diet. Olive oil, fatty fish like salmon and nuts and seeds are all high in unsaturated fats. Try using olive oil to cook with instead of other oils or butter. Fish is a lean protein that can be eaten once or twice a week.
The Mediterranean diet is generally low in salt which is another reason it is considered heart healthy. Cooking with fresh herbs and spices in place of salt naturally creates a low sodium diet. Dried herbs are also used so make sure to stock your spice cabinet. Look for salt-free herb and spice mixes and you can use fresh garlic, onions and citrus to create flavor. Avoiding high fat red meats such as sausage, bacon and other high fat cuts can reduce the amount of sodium, as well as the amount of fat in a diet. Choose lean protein like chicken, turkey and fish and limit red meat to once or twice a month. Low fat dairy products can also help to reduce the amount of fat in a diet.
The best part of this diet in my opinion is red wine. Drink red wine in moderation as it has been associated with a reduced risk of heart disease if consumed in moderation. This mean drinking 5 ounces of wine daily.
Last but certainly not least is exercise! You didn’t think I would leave this part out did you? Lifestyle factors such as exercise and social support also play a role in the Mediterranean diet. Savor the time you have with friends and family and make eating a social experience. Make sure to get at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise per week.
The Mediterranean diet is basically a general, healthy diet. If you’re looking to make some changes to your eating habits it may be beneficial to follow this diet.
Raquel Redmond, RD, LDN is an acute care clinical dietitian in West Philadelphia. After graduating from the University of Maryland in 2014, she completed her dietetic internship in Philadelphia. In her spare time she enjoys working on her personal blog Sincerely Nourished, teaching group fitness classes and exploring Philadelphia. Find her on Facebook, Twitter, & Instagram.
