The Mediterranean diet has long been touted as one of the ideals when trying to achieve heart health. It is primarily based on the eating habits of southern European countries (Crete, Greece, Spain, southern France, Portugal, and Italy), with an emphasis on plant foods, olive oil, fish, poultry, beans, and grains. It is known to be low in trans fats, and free from refined oils and highly processed meats and foods.
In particular the diet consists of the following:
The label diet may be misleading as this is really more of a meal plan with an emphasis on heart health rather than losing weight. Doctors and scientists believe that following the guidelines of the Mediterranean diet not only lowers your risk of heart disease and stroke but can also help protect against diabetes and improve sugar control.
A recent study adds to the list of reasons why the Mediterranean diet may be good for the heart. A compound found in the Mediterranean diet known as trimethylamine N-oxide (TMAO) has been shown to reduce cardiac fibrosis, or the thickening of the heart, and prevent signs of heart failure. Eating a diet high in seafood and vegetables also seems to provide this compound.
To help you get started check out a sample week meal plan (from Everyday health) below:
Breakfast Greek yogurt topped with berries and a drizzle of honey
Snack Handful of almonds
Lunch Tuna on a bed of greens with a vinaigrette
Snack Small bowl of olives
Dinner Small chicken breast over a warm grain salad made with sautéed zucchini, tomato, and farro
Breakfast Whole-grain toast with a soft-boiled egg and a piece of fruit
Snack Handful of pistachios
Lunch Lentil salad with roasted red peppers, sun dried tomatoes, capers, and a balsamic vinaigrette
Snack Hummus with dipping veggies
Dinner Salmon with quinoa and sautéed garlicky greens
Breakfast Whipped ricotta topped with walnuts and fruit
Snack Roasted chickpeas
Lunch Tabouli salad with whole grain pita
Snack Caprese skewers
Dinner Roasted chicken, gnocchi, and a large salad with vinaigrette
Breakfast Fruit with a couple of slices of Brie
Snack Cashews and dried fruit
Lunch Vegetable soup with whole-grain roll
Snack Tasting plate with olives, a couple slices of cheese, cucumbers, and cherry tomatoes
Dinner White fish cooked in olive oil and garlic, spiralized zucchini, and a sweet potato
Breakfast Omelet made with tomatoes, fresh herbs, and olives
Snack A couple of dates stuffed with almond butter
Lunch A salad topped with white beans, veggies, olives, and a small piece of chicken
Snack A peach and yogurt
Dinner Grilled shrimp skewers with roasted Brussels sprouts
Breakfast Eggs scrambled with veggies and chives and topped with feta with a slice of whole-grain bread
Snack Greek yogurt
Lunch A quinoa bowl topped with sliced chicken, feta, and veggies
Snack Hummus with veggies
Dinner Grilled seafood, roasted fennel and broccoli, arugula salad, and quinoa
Breakfast Veggie frittata
Snack Handful of berries
Lunch A plate of smoked salmon, capers, lemon, whole grain crackers, and raw veggies
Snack Mashed avocado with lemon and salt, with cucumbers for dipping
Dinner Pasta with red sauce and mussels
*The views and opinions expressed herein are those of the author and do not necessarily reflect the views of MDLingo.com, its affiliates, or its employees.
