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Enjoy a Healthy Heart with The Mediterranean Diet

by Sharon Hopkins

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The Mediterranean diet was initially a no fat diet. Later, poly unsaturated and mono unsaturated fatty acids were included in the diet and this diet was used as an alternative. It is a healthy eating pattern with olive oil as the most vital source of fat.

Inclusion of generous quantities of fruits and vegetables, moderate amount of poultry, fish and dairy products, olive and canola oil, moderate amounts of red wine, inclusion of nuts and minimal intake of red meat are the points of consideration in the Mediterranean diet. The diet provides a healthy eating plan with lots of satisfaction. The main principle behind this diet formulation is the wise and healthy choice of fats.

Restraining from fats in the diet is not the idea.

The Mediterranean diet is recommended as a heart healthy diet. It calls for olive oil and a glass of red wine.

Saturated and hydrogenated fat are avoided and butter is substituted for mono unsaturated fat, olive oil. Almonds are preferred for fat-free cookies. This diet is becoming popular as a suitable heart-friendly alternative. The Mediterranean diet reduces the probability of cardiac diseases in people, who had already suffered a stroke. This aids in lowering the ‘bad’ LDL cholesterol. thereby decreasing the formation of atheromatous plaques. Nine servings of fruits and vegetables are recommended every day, as they are rich in antioxidants, resulting in decreased risk of cardiac problems. Bread without butter or margarine is advised.

Olive oil, which is least processed and unsaturated, is preferred. Canola oil and nuts are also included, owing to the omega 3 fatty acid in the form of linolenic acid. The antioxidants in olive oil, fish and other foods help in curtailing the triglyceride levels and its anti-inflammatory effects helps in soothing the vessel lining. Fatty, heavy sauces are kept at bay. Processed food products, devoid of fat are rich in trans fats. Peanut butter or avocado sauce is a better idea. Olive oil can be spread as an alternative to butter on sandwiches.

Nuts are energy dense and not more than a fistful is taken. Almonds, walnuts and hazelnuts are advised, as they possess omega 3 fatty acids. Salted and honey roasted nuts are not included. Red wine is rich in antioxidants and decreases the coagulating ability of blood. Excessive consumption increases the risk of coronary heart disease and in turn, cancer. Take fruit salads. Skimmed milk, grilled fishes, skimmed yoghurt, fish, poultry and low-fat cheese are recommended.

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