eNutritionServices

Be Heart Healthy and Lose Weight!

Mediterranean Diet to Reduce Heart Disease

Posted by Lisa Nelson, RD, LN on December 23, 2008

I’m sure you’ve heard of the Mediterranean Diet and it’s link to heart health. The Mediterranean Diet emphasizes fruits, vegetables, whole grains, fish, and monounsaturated fats (olive oil).

Those that follow a Mediterranean Diet have a reduced there risk of developing heart disease and dying from a heart attack. Even those that have survived a heart attack and lived to adopt the Mediterranean Diet significantly reduced their risk of a second heart attack and other complications.

In an interesting twist, the native Mediterranean population has gradually adopted a more Western diet leading to negative results. The Mediterranean area has seen an income rise that’s resulted in extra dollars being spent on meat and saturated fat food sources. Over the past 4 decades the average calorie intake in the Mediterranean countries has increased ~30%. So, the once healthy Mediterranean countries are now seeing the weight epidemics the US is familiar with – 75% of the population overweight or obese in Greece, with over half of the population in Italy, Spain, and Portugal following suit. These countries are now supporting the “Mediterranean Diet” as a part of their cultural heritage they can not let die.

Here’s a quick breakdown of the characteristics common to a Mediterranean Diet:

  • High intake of fruits and vegetables
  • Select whole grains
  • Consume healthy fats (canola and olive oil)
  • Eat nuts in moderation
  • Low red wine consumption
  • Limit eggs to less than 4 times per week
  • Consume little red meat
  • Eat fish regularly

All the best,

Lisa Nelson, RD, LN
eNutritionServices

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: