The best part about this diet – it is not actually a diet. The Mediterranean Diet is an eating pattern that is used to promote more heart healthy foods. The basis of the pattern came from the traditional diet of the residents of mediterranean countries such as Italy, Spain, Portugal and Greece. Through this pattern, we want to start to think about our habits and traditions surrounding foods and how we can design our plate to support the heart to do its job more efficiently. Small changes to your current diet can help promote a more heart healthy way of eating.
Eat more plant based foods. This means incorporating more fruits, vegetables, legumes, and whole grains.
Add heart healthy fats. To help the heart function better, we want to decrease the amount of saturated and trans fats we consume. Try adding in more unsaturated fat sources such as olive oil, nuts, avocados, and fatty fish (such as salmon and mackerel). Think of butter as a “sometimes” food rather than a daily food.
Embrace herbs and spices. Food tastes only as good as it is prepared. Keep the salt shaker in the cabinet and experiment with other herbs and spices. You could even start a small herb garden right in your windowsill for fresh herbs to use as needed.
Limit red meat to no more than 3 times per month. Red meat makes it harder for your heart to function the way it would like to. Decreasing this meat source means decreasing cholesterol and decreasing the fats that cause build up in your arteries- a win-win.
Incorporate more fish and poultry. These proteins are not only going to help you feel full, but they also contain less saturated fats than red meat does. The omega-3’s found in salmon have been found to naturally reduce inflammation.
Enjoy meals with loved ones. The Western diet culture promotes a fast paced way of eating. Try getting back to your roots by sitting down to a homemade dinner with family. Cooking and eating together is a great way to share recipes and appreciate the company of those around you. Try alternating cooking duties so that different individuals can contribute to the process.
Include healthy movement. Find a form of movement that you truly enjoy. The gym may not pull your interest – and that is okay. Begin to explore different activities and see what works for you. Exploring local hiking trails, taking a walk with a friend, or even searching YouTube for a workout you can do from your living room are great ways to get your body moving.
Keep in mind that any changes to regular meal patterns take time. When starting out, try choosing just one these changes per week to begin implementing, and allow yourself the time to comfortably adjust.
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