Boost Your Heart Health with the Mediterranean Diet
The Mediterranean diet is rich in fruit, vegetables, whole grains, beans, nuts, seeds, olive oil seafood, and red wine. Based on the traditional diets of countries such as Italy and Greece, eating this way is great for your heart.
The Mediterranean diet is best known for its benefits for heart health. Numerous studies have shown patients have a reduction in heart attacks and strokes when following this diet
Research has also shown that the Mediterranean diet is associated with weight loss, diabetes, cognitive decline, cancer, and a healthier gut microbiome.
A recent study found that eating a Mediterranean diet for 1 year altered the gut microbiome - reducing bacteria associated with harmful inflammation and increasing gut bacteria associated with 'healthy' ageing.
SO WHY IS THIS SO IMPORTANT?
Lack of bacterial diversity is linked to many of the signs associated with ageing- frailty, walking speed, hand grip strength, cognitive decline and memory. Microbiome changes have been associated with a heightened risk of bowel cancer, insulin resistance, non-alcoholic fatty liver disease, and cellular damage.
WHAT IS IT IN THE MEDITERRANEAN DIET THAT FEEDS YOUR MICROBIOME?
The Mediterranean diet contains mostly plant-based foods. Consumption of fruit, vegetables, legumes, grains, nuts, and seeds increased the plant-based dietary fibre and the associated vitamins and minerals- specifically vitamin C, B6, B9, copper, potassium, iron, manganese, and magnesium- that feed the gut bacteria.
EAT THESE FOODS:
Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.
Eat in moderation: Poultry, eggs, cheese, and natural yogurt (sugar-free)
Eat only rarely: Red meat.
Don't eat: Cakes, added sugar, processed meat, bread, sugar-loaded cereals, biscuits refined oils, and other highly processed or packaged foods
AVOID THESE FOODS:
You should avoid these unhealthy foods and ingredients:
Added sugar: Soft drink, lollies, ice cream, sugar, and chocolate.
Refined grains: White bread, pasta made with refined wheat, etc.
Trans fats: Found in margarine and packaged food.
Refined oils: Soybean oil, canola oil, cottonseed oil, and others.
Processed meat: Sausages, hot dogs, bacon
Highly processed foods: "low-fat" or "diet" foods- they usually contain more sugar than the regular version
. MEDITERRANEAN FOOD LIST
Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers
Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds.
Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas
Tubers: Potatoes, sweet potatoes, turnips, yams
Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, and pasta.
Fish and seafood: Australian Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
Poultry: Chicken, duck, turkey, etc.
Eggs: Chicken, quail, and duck eggs.
Dairy: Cheese, yogurt, Greek yogurt, etc.
Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
Healthy Fats: Extra virgin olive oil, olives, avocados, and avocado oil.
Red Wine: 1 glass per day
Coffee and Tea: in moderation without sugar
Why not try it for a week with this free Mediterranean Meal Plan
*With any healthy diet, you should consume 2-3 liters of water per day.
*There is no one diet that is suited to everyone. Please consider consulting a qualified nutritionist before making major dietary changes. *