The Mediterranean Diet

WHY THIS TYPE OF DIET? WHAT ARE THE BASICS OF THIS DIET? Multiple studies have demonstrated that the The focus is to eat foods that are: Mediterranean Diet is heart healthy, whether you • “Whole” (unprocessed) have a history of heart disease or not. Those who • Plant-based follow this type of diet have been shown to live • Low in saturated fats longer, suffer from less heart attacks and strokes, • Low in processed sugars and have lower risks of developing diabetes mellitus. • Low in salt

FOODS TO BE EATEN (portions)

DAILY WEEKLY MONTHLY Whole-grain breads, cereals, rice, pasta (4) Fish, other seafood (5-6) Red meat (3-4) Fresh fruits and vegetables (2) Poultry (4) Sweets (3-4) Cheese, low-fat milk, yogurt (1) Potatoes (3) Nuts: almonds, walnuts, pistachios, cashews (3-4) Eggs (3) Legumes: beans, peas, peanuts, lentils (3-4) Olive oil — avoid butter Herbs and spices — avoid salt

WHAT SHOULD I BE DRINKING? Water (yes, it’s that simple). Drinking red wine (in moderation) during meals has also been shown to be heart healthy. Wine should be avoided if you have a history of alcohol-related issues or liver problems. Please consult with your doctor first.

WHAT ELSE SHOULD I BE DOING? Staying physically active on a daily basis is very important for heart health. Please discuss an appropriate exercise routine with your doctor. Also, enjoying meals in the company of others should be part of the Mediterranean Diet. Meals should be small or moderate in size (about half the size of the typical restaurant portions).

WHAT’S THE TAKE-HOME MESSAGE? The Mediterranean Diet is not just a diet, but a lifestyle that promotes heart healthy behavior. Research has shown that this lifestyle can make a major difference in your well being. The foods involved in this diet are readily available and are tasty!