You Can

Enjoy the Mediterranean Diet

The Mediterranean Way of Eating

Experts noticed that people living in countries bordering the Mediterranean Sea such as Italy, Spain, Greece and France tended to be healthier and live longer than most Americans. Much of their vitality is contributed to their diet. The eating habits for the people in these regions are more of a way of life and culture, it has been followed for centuries.

As society has modernized, people in the U.S. have adapted to more unhealthy eating patterns by adding in quick, fast and processed food options that have led to an increase in chronic health conditions like:

The Mediterranean diet focuses on unprocessed plant foods, good fats and lean proteins while limiting things like red meat, sugar and junk foods.

We’re Here for You and Your Heart

Creating new healthy habits can be difficult, consider tackling one small change at a time for a lifetime of benefits. Work with your heart team to figure out the best place for you to get started.

Evidence-Based

The Mediterranean diet has been well-studied and has sufficient scientific research supporting its many benefits, including disease prevention.

Compared to other diets, the Mediterranean diet is relatively high in fat, but these heart-healthy fats come from sources like olive oil, fish, whole grains, nuts and seeds.

In clinical trials, people who followed the Mediterranean diet had lower blood pressure and cholesterol levels than those following a low-fat diet. And they were less likely to develop heart disease.

It has serious heart-healthy benefits, such as:

Basic Guidelines for the Mediterranean Diet

It’s not just one thing that makes the Mediterranean diet so special. It’s health benefits come from a wide array of foods, flavors and nutrients.

Focus On:

  • Olive Oil
  • Vegetables
  • Fruits
  • Nuts and Seeds
  • Whole Grains
  • Beans and Lentils
  • Fish and Seafood
  • Herbs and Spices

Low to Moderate:

  • Eggs
  • White Cheeses
  • Low-fat or Greek Yogurt
  • Chicken and Turkey
  • Low-fat, Unsweetened Milk
  • Red Wine

Avoid or Limit:

  • Red Meat
  • Processed Snacks
  • Beverages with Added Sugar
  • Processed Meats
  • White Bread
  • Candy Bars, Cookies and Pastries
  • Beer & Liquor

Healthy habits are lifelong behaviors, not one-time events. Make your future a healthy one and schedule follow-up care with your primary care provider.

Exploring Protein Sources

Contrary to what you may have heard, you don’t have to eat platefuls of meat daily to ensure your body gets enough protein. Beans, legumes, vegetables and fruits are healthy protein sources and are more than sufficient for most people’s daily needs. Many high-protein, non-animal protein alternatives are available today that align with the recommendations of a Mediterranean diet.

Going Out to Eat

You can still go out to eat while on the Mediterranean diet. In fact, in most cases, you should be able to follow your diet plan just fine. If you find yourself in a restaurant or social situation where you do not have any options, focus on eating smaller portions. Don’t beat yourself up if this happens – move on and get back to following your plan.

Tips to Get Started

  • Start slow. You don’t have to change your diet overnight.
  • Inventory your pantry. Get rid of any heavily processed foods like chips, cookies and candy.
  • Have a plan. Plan your meals for the week and make a grocery list.
  • Buy canned or frozen. A great way to get your fruits and vegetables when they’re out of season.
  • Extra virgin olive oil. Olive oil is a healthy fat and is at the core of the Mediterranean diet.
  • Be consistent rather than rigid. The more often you eat well, the healthier your body will likely be. If there are occasions you can’t follow the diet plan, focus on eating smaller portions and then getting right back on track after.

If you have an unhealthy lifestyle, or you simply want to make better choices for your heart, trust St. Elizabeth experts to get you on track!

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