Mediterranean Diet Foods

People who live in the area around the Mediterranean Sea have a lower risk of heart disease. Researchers have recently shown that following a Mediterranean diet decreases heart disease by 30% in people whom are at-risk.

This lifestyle is built upon daily exercise along with a lot of fruit, vegetables, plant-based proteins, whole grains, fish and smaller amounts of poultry and red meat. Fatty fish (salmon), olive oil, and nuts make this diet higher in fat than the classic “heart healthy diet.” These fats are mostly unsaturated, and when consumed in place of saturated fat, are good for the heart. The pyramid above and the chart on the next page describe the types of food and serving sizes in this heart healthy meal plan.

Physical Activity- The Mediterranean Diet pyramid is built upon daily physical activity and exercise. Aim for at least 150 minutes of moderate to vigorous exercise every week. Moderate-to-vigorous exercises include walking at a brisk pace, biking, or swimming, among other activities that elevate your heart rate. Always choose activities that you enjoy and that are safe, in order to be active throughout your life

Achieve and Maintain a Healthy Weight – The high fat content of the Mediterranean is healthy for your heart, but may lead to increased energy intake and weight gain if you don’t pay attention to how much you are eating. If you are trying to lose weight,Mediterranean Diet Foods choose the smaller number of servings from each food group, and try to make your serving sizes match those listed.