Mediterranean Diet and Heart Health

7 minutes ago
2 min read

An image of a greek salad with cucumbers, tomatoes, feta, olives, fresh oregano, salmon, and peppers alongside a carafe of olive oil and a dish of bread. The background is blue with other elements like a glass of water with a lemon, a blue and white striped towel, and a fork and knife with wooden handles next to the bowl.

The Mediterranean Diet is one of the best eating patterns for heart health, ever wondered why? It focuses on a nutrient dense diet, with the priority being whole foods: fruits, vegetables, lean protein, whole grains, and unsaturated fats. The main reason this eating pattern is advertised as a heart healthy diet is because of the emphasis of heart healthy fats and lean protein.

When focusing on unsaturated fats as opposed to saturated fats you health can significantly improve, specifically heart health. This eating pattern can significantly reduce cardiovascular disease risk because of the emphasis of these healthy nutrient dense foods. It can lower LDL cholesterol (“bad cholesterol”), overall cholesterol, lower blood pressure, and reduce the risk of developing type two diabetes. All of these health conditions can increase risk of negative cardiac disease health issues.

Replacing saturated fats in your diet with unsaturated fats can lower LDL by removing it from the blood.

Heart healthy unsaturated fats to emphasize in the diet: olive oil, avocado, nuts and nut butters, seeds, fatty fish such as salmon.

Saturated fat to limit in the diet: butter, red meat, full fat cheese and dairy products, and tropical oils such as coconut oil.

High fiber diets filled with whole grains, fruits, and vegetables are another reason why the Mediterranean diet can help improve health. Fiber helps to lower cholesterol, manage blood sugar levels, and can help with weight loss all of which can help to improve health and lab results. The bright colors in fruits and vegetables are filled with antioxidants, which can help prevent cells from being damaged.

Focusing on a diet rich in fruits, vegetables, whole grains, lean protein, and unsaturated fats, the Mediterranean diet, can help improve overall health, and reduce the risk of negative heart related outcomes.

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