Fresh Fruits and Vegetables
A cornerstone of the Mediterranean diet, fruits and vegetables provide essential vitamins, minerals, and antioxidants. Aim for a variety of colors to maximize nutrient intake and benefit from their anti-inflammatory properties.
Whole Grains
Incorporate whole grains like quinoa, barley, and brown rice into your meals. These grains are high in fiber, which helps lower cholesterol levels and supports heart health.
Healthy Fats
Olive oil is the primary source of fat in the Mediterranean diet. It's rich in monounsaturated fats and antioxidants, which help reduce the risk of heart disease.
Lean Proteins
Fish and poultry are the preferred sources of protein in this diet. Fatty fish like salmon and mackerel are particularly beneficial due to their high omega-3 fatty acid content, which supports heart health.
Herbs and Spices
Flavor your meals with herbs and spices like garlic, basil, and oregano instead of salt. These herbs not only enhance flavor but also offer heart-protective properties.
Moderate Dairy and Red Wine
Red wine, consumed in moderation, can also be part of the Mediterranean lifestyle, known for its potential benefits due to antioxidants like resveratrol.
Reduced Risk of Heart Disease
The Mediterranean diet is associated with a lower risk of cardiovascular diseases. The combination of healthy fats, fiber, and antioxidants helps maintain healthy blood pressure and cholesterol levels.
Improved Cholesterol Levels
The monounsaturated fats from olive oil and nuts contribute to healthier cholesterol profiles, reducing LDL (bad) cholesterol while increasing HDL (good) cholesterol.