11/14/2017 0 Comments Dash Diet Sodium LimitationsMediterranean diet for heart health. 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. Does eating Medifast meal replacements help you lose weight and keep it off? Find out in WebMD's diet review. Original Article. Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension (DASH) Diet. Sacks, M.D., Laura P. ![]() 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 . 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: Eating primarily plant- based foods, such as fruits and vegetables, whole grains, legumes and nuts. Replacing butter with healthy fats such as olive oil and canola oil. ![]() ![]() Staff diet tidbits. Join the Fooducate community to eat better, lose weight, and improve your health. ![]() Using herbs and spices instead of salt to flavor foods. Limiting red meat to no more than a few times a month. Eating fish and poultry at least twice a week. Enjoying meals with family and friends. Drinking red wine in moderation (optional)Getting plenty of exercise.
The Mediterranean diet. Adapted from Oldways Preservation and Exchange Trust, 2. Fruits, vegetables, nuts and grains. The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant- rich fruits and vegetables. 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 high in fat (approximately 8. 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. Oldways Preservation Trust. Accessed Feb. 8, 2. Sofi F, et al. Adherence to Mediterranean diet and health status: Meta- analysis. Mitrou PN, et al. Mediterranean dietary pattern and prediction of all- cause mortality in a U. ![]() S. Archives of Internal Medicine. Monounsaturated fats. American Heart Association. Accessed Feb. 8, 2. Zeratsky KA (expert opinion). ![]() Mayo Clinic, Rochester, Minn. Mediterranean diet pyramid. Oldways Preservation Trust. Accessed Feb. 8, 2. AHA Scientific Statement: Fish consumption, fish oil, omega- 3 fatty acids, and cardiovascular disease. Circulation. 2. 00. AHA Scientific Statement: Diet and lifestyle recommendations revision 2. Circulation 2. 00. Dietary Guidelines for Americans. Department of Health and Human Services and U. S. Department of Agriculture. Accessed Feb. 8, 2. Colditz GA. Healthy diet in adults. Accessed Feb. 8, 2. Toledo E, et al. Mediterranean diet and invasive breast cancer risk among women at high cardiovascular risk in the PREDIMED trial: A randomized clinical trial. JAMA Internal Medicine. Crous- Bou M, et al. Mediterranean diet and telomere length in Nurses' Health Study: Population based cohort study. Mediterranean diet and telomere length in Nurses' Health Study: Population based cohort study. See more In- depth.
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