Let's learn about the Mediterranean Diet, which is good for your heart and your entire body.

Hello! How are you? Today we are going to talk about a very tasty and healthy diet. You may have heard of it. It is the traditional diet of people in the Mediterranean countries, or as we call it, The Mediterranean Diet is not just a diet, it's a way to live a healthy life.

What is the Mediterranean Diet?

Simply put, it's a way of eating that prioritizes plant-based foods and healthy fats. You don't have to make huge trade-offs or follow strict rules here. The important thing is to pay attention to what you're eating overall.

Generally, the things you should eat more of according to this diet are:

• Lots of vegetables, fruits, beans , lentils, and nuts . Imagine eating one color of vegetables and fruits a day.
• A good amount of whole grains . That means things like whole wheat bread and brown rice.
• Extra Virgin Olive Oil (EVOO) is the main type of healthy fat used.
• A good amount of fish , especially fish rich in omega-3 fatty acids .
• A moderate amount of natural cheese and yogurt.
• Eat very little or no red meat . Instead of red meat, you can choose chicken, fish, or beans .
• Sweet foods, sugary drinks, and things like butter are eaten very little, or almost not at all.
• Have some wine with your meal (but if you don't already drink, it's better not to start!).

This is how people in some Mediterranean countries ate in the mid-20th century. Researchers have found that this eating pattern reduces the risk of developing coronary artery disease (CAD) . Today, doctors recommend this eating plan if you have risk factors for heart disease or if you want to strengthen other aspects of your health.

A dietitian can help you customize this diet based on your health history , other medical conditions, allergies, and your preferences.

What benefits do we get from this Mediterranean diet?

Now let's see what good results we get from following this Mediterranean Diet. There are actually a lot of benefits!

• Reduces the risk of developing cardiovascular disease , such as heart attack or stroke.
• Helps you maintain a healthy body weight .
• Helps maintain healthy blood sugar levels, blood pressure, and cholesterol levels.
• Reduces the risk of metabolic syndrome .
• It helps to create a healthy balance of beneficial bacteria and other microorganisms (gut microbiota) in your digestive system.
• Reduces the risk of developing some types of cancer .
• It reduces the decline in brain function as we age.
• Helps you live healthier longer .

Why is this diet so beneficial? There are several reasons for this:

• This limits saturated fat and trans fat . We need some saturated fat, but only in small amounts. Too much saturated fat can increase our bad cholesterol (LDL cholesterol) . When LDL is high, it increases the risk of fat deposits in our blood vessels and clogging them (atherosclerosis) . Trans fats have no health benefits. Both of these "bad fats" can cause inflammation in the body.
• This diet encourages healthy unsaturated fats , especially omega-3 fatty acids . Unsaturated fats help maintain healthy cholesterol levels, support brain health, and reduce inflammation. Additionally, a diet high in unsaturated fats and low in saturated fats can help maintain healthy blood sugar levels.
• Limit sodium . Eating a diet high in sodium can raise blood pressure and increase the risk of heart attack or stroke.
• Refined carbohydrates , or sugar, are restricted. Foods high in refined carbohydrates can cause blood sugar levels to spike suddenly. They also provide unnecessary calories and little nutritional value. For example, these foods have little or no fiber.
• Focus on foods high in fiber and antioxidants . These nutrients help reduce inflammation in the body. Fiber helps move waste through the colon and maintains healthy blood sugar levels. Antioxidants are substances that protect cells from free radicals and protect us from cancer.

Think of the Mediterranean diet as a group of people singing together. One voice may be able to sing part of the melody, but to get the full melody, everyone's voices need to join in. That's how this diet works. It's the combination of different nutrients that we get from it that makes it so beneficial for our health. No single food or nutrient can provide all of these benefits.

What foods are suitable for the Mediterranean diet?

This diet involves eating a lot of certain foods (like whole grains and vegetables) and limiting others. So when you're ready to go to the grocery store, you might be wondering what to buy. Here are some examples of foods you can eat regularly according to the Mediterranean diet.

What is good for breakfast?

• Steel-cut oats with fresh berries and toasted flaxseed.
• Whole-grain toast with nut butter and a nutritious smoothie.
• Greek yogurt topped with fruit and walnuts.
• An omelet made with egg whites, with fresh, seasonal vegetables.

What goes well for lunch?

For a nutritious, energizing meal for lunch, consider these ideas:

• A bulgur salad, similar to a tabbouleh salad with lemon and herbs.
• A whole-grain pasta salad with lots of fresh vegetables.
• A roasted portobello mushroom sandwich and a cup of nutritious vegetable soup.
• A roasted quinoa and salmon salad.

If you prepare some lunches the day before, it's easy to take them with you or grab them from the fridge whenever you want, right?

What will you choose for dinner?

For a nutritious, heart-warming meal at the end of the day, try these:

• Salmon with mango salsa.
• Cod fish with lentils.
• Low-fat, roasted chicken topped with cannellini beans.
• Savory chickpea and spinach “pancakes for dinner”.
• A black bean burger on a whole-grain bun, with roasted beetroot.
• A heart-healthy pizza.

To add some extra nutrition and color, you can make a small salad – a sesame cucumber salad, or a fennel, orange and mint leaf salad. To make it easier, top the mixed greens with a nutritious Mediterranean dressing.

What can you eat for snacks when you're a little hungry?

When you prepare and store snacks in advance, they are easy to grab whenever you need them. Here are some ideas to keep in mind:

• A handful of nuts and seeds (low or no salt).
• Fresh fruit, preferably local and seasonal.
• Nonfat Greek yogurt and a piece of dark chocolate (at least 70% cocoa).
• Hummus with whole-grain crackers.
• Raw vegetables, with a fat-free Greek yogurt dip.

What foods and drinks should be avoided as much as possible on the Mediterranean diet?

There are no strict rules on this diet, saying 'you can't eat these'. However, it does encourage you to eat more of some foods and limit others. Here are some things to limit as much as possible :

• Any food with added sugar. Examples include baked goods, ice cream, and even some granola bars.
• Any drink with added sugar, including fruit juices and sodas.
• Beer and liquor.
• Foods high in sodium or saturated fat.
• Refined carbohydrates, meaning things like white bread and white rice.
• Highly processed foods, like some types of cheese.
• High-fat or processed meats.

What is the Mediterranean Diet Pyramid?

The Mediterranean Diet Pyramid is a visual way to show you what types of foods you should eat and how often. Different organizations have created different versions of the pyramid, with slight variations. However, all Mediterranean diet pyramids recommend eating more vegetables, fruits, whole grains, and extra virgin olive oil, and limiting red meat and sweets .

This is different from the Food Guide Pyramid created by the American government in the 1990s.

How is lifestyle related to this diet?

To get the most out of your meal plan, try to do these things too:

• Exercise regularly, with others if possible.
• Completely avoid smoking or using other tobacco products.
• Get together with family and friends to cook, share, and eat .
• Cook more meals at home than eating out.
• Eat locally sourced foods whenever possible.

A few more small questions...

Is this okay for vegetarians?

Yes! If you prefer a vegetarian diet, it's very easy to follow the Mediterranean Diet by eliminating meat and fish. Then you only need to get your protein from plant-based foods like nuts and beans. Talk to a nutritionist to learn more about this.

Can't this be done by eliminating gluten?

You can. You can make recipes by eliminating gluten-containing products. Talk to a nutritionist for recipe ideas and help making the necessary changes.

Can't I use regular olive oil instead of extra virgin olive oil?

Regular olive oil is a good alternative to oils high in saturated fat (like palm oil). However, to get the most benefits, be sure to choose Extra Virgin Olive Oil (EVOO).

Before you start this Mediterranean diet, it's important to know that not all olive oils are created equal. Extra virgin olive oil (EVOO) is especially important for this diet. The reason for this is its healthy fat ratio. That is, EVOO has more good fats (unsaturated fats) than bad fats (saturated fats). In addition to this fat ratio, EVOO is also beneficial because it is high in antioxidants .

Antioxidants protect our cells from damage. Therefore, they protect our heart and brain, and reduce inflammation throughout the body. Because the method of producing regular olive oil is different, it does not contain as many of these antioxidants.

So, the most important things to remember (Take-Home Message)

Okay, so these are the most important things to keep in mind from what we just talked about.

In a world with so many different diets around us, it can be hard to know what works for you. However, research has shown that the Mediterranean Diet is beneficial for many people, especially those at risk of heart disease. In addition to protecting your heart, it can also help prevent or manage many other conditions.

The most important thing is to talk to your doctor (PCP - Primary Care Physician) or a dietitian before starting any new eating plan. They can make sure the plan is right for you based on your personal needs and help you make changes if necessary.

Also, tell your loved ones about your goals. Get them involved in cooking, sharing, and eating together. It's much easier to stick to any meal plan long-term when you have a supportive group. So, good luck on your healthy journey!

` Mediterranean Diet, Healthy Eating, Heart Disease, Olive Oil, Nutrition, Healthy Living