A simple way for a Healthy Heart

Today your advisors s of Mediterranean Diet present you:

A simple way for a Healthy Heart 

The Mediterranean diet is the best practice for a healthy heart: a healthy diet, olive oil and a glass of red wine can reduce the risk of cardiovascular disease.

Everybody knows that fruits, vegetables, fish and grains are essential food for a healthy diet, in which you definitely need to limit the amount of fat; but very often, rather than limit, you should know how to dose the right proportions of foods: actually, this may reduce the risk of cardiovascular disease.

Many studies have shown that a Mediterranean Diet style reduces the risk of heart disease, but not only: a study with more than 1.5 million healthy adults showed that, following the Mediterranean diet, it is greatly reduces the risk of getting cancer and the incidence of Parkinson’s and Alzheimer’s.

The Dietary Guidelines for Americans recommends the Mediterranean diet as a food plan that can help to promote health and prevent disease.

The rules to follow are well known: eat mostly vegetables, fruits, grains, legumes and nuts, replace the butter with the olive oil, using herbs and spices instead of salt to flavor foods, limit red meat, eat fish and poultry, at least twice a week… drink red wine, in moderation.

The use of fruits and vegetables, providing significant antioxidant and eat bread with olive oil instead of butter, significantly reduces the intake of saturated fat.

Walnuts are another important part of a healthy Mediterranean diet: they are rich in healthy fats but, beacause of their calorie count, do not overdo with the consumption.

The focus of the Mediterranean diet is not to limit the total fat consumption, but rather choose healthy fats. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to the risk of heart disease.

The characteristics of the Mediterranean diet is that olive oil is the primary source of fat. The olive oil is mainly monounsaturated fat – a type of fat that can help reduce low density lipoprotein (LDL) cholesterol levels when used in place of saturated fats or trans. “Extra-virgin” olive oils and “virgins” (less processed forms) also contain the highest levels of protective plant compounds that provide antioxidant effects.

In example, the fish is eaten regularly in the Mediterranean diet. Oily fish – such as mackerel, lake trout, herring, sardines, albacore tuna and salmon – are rich sources of omega-3. Omega-3 triglycerides, reduce blood clotting, and are associated with reduced incidence of sudden heart attacks, improve the health of blood vessels, and help moderate blood pressure.

In the matter of drinking wine, the health effects of alcohol have been discussed for many years, many doctors are reluctant to encourage the consumption of alcohol because of the health consequences of excessive drinking. However, some studies have shown that alcohol – used sparingly – was associated with a reduced risk of heart disease.

The Mediterranean diet typically includes a moderate amount of wine, usually red. This does not mean more than 5 ounces (148 milliliters) of wine a day for women of all ages and men over the age of 65 years and not more than 10 ounces (296 milliliters) of wine a day for younger men . More than this may increase the risk of health problems, including an increased risk of certain types of cancer.

Start to vary the types of vegetables foods with meals. Include vegetables and fruit at every meal and eat them during snacks. Switch to whole grain breads and cereals, and start eating whole grain rice and pasta products. Fruit salads are a wonderful way to eat a variety of healthy fruit.

Nuts and seeds are excellent sources of fiber, protein and healthy fats. Keep almonds, cashews, pistachios and walnuts on hand for a quick snack.

Try olive oil in healthy replacement for butter or margarine. Use it to flavor vegetables, pasta or bread. Herbs and spices make a food very tasty and can replace the salt and fat in recipes.

Eat fish at least twice a week, preferably fresh. Grilled or steamed might be not only a tasty choice, but also a simple way to eat it. Avoid breaded and fried fish.

Limit red meat to no more than once a month. Eating fish and poultry for red meat substitute. When choosing red meat, make sure it is lean and keep portions small. Avoid sausage, bacon and other high-fat, processed meat.

Choose low-fat dairy products, switch to skim milk, nonfat yogurt and low-fat cheese.

Along with diet is recommended to have a lifestyle that is not only healthy, but also physically active and, above all, you should enjoy meals with family and friends.

Following these little attention as possible, not only discover a really tasty and fresh to eat, but especially your body will benefit by reducing the risk of cardiovascular disease and more. The Mediterranean diet is not only a healthy way of eating, but definitely also very tasty and enjoyable.


The team of Mediterranean Diet invites you to the next article to find out the benefits of the Mediterranean diet recipes.

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