Here's How The Mediterranean Diet Keeps Your Heart Healthy
When it comes to giving your heart health some love, one eating pattern stands out: the Mediterranean Diet. Delicious, wholesome and blossoming with solid scientific evidence, this way of eating is a no-brainer if your goal is to reduce cholesterol, blood pressure and your risk of heart disease. But what exactly is it about the Mediterranean Diet that is so powerful for your heart? Here are four ways this eating pattern injects extra love for a healthy heart.
Rich in Healthy Fats
The Mediterranean Diet emphasises healthy fats. Think monounsaturated fats found in extra virgin olive oil, avocados and nuts. These fats help reduce LDL cholesterol (the type that becomes “sticky” and forms plaques) and increase HDL cholesterol (the type that helps sweep away plaques). Boosting these heart-healthy fats in your meals will move you towards a healthier lipid profile on your next blood test.
Abundance of Antioxidants
Fruits, vegetables and herbs are staples in the Mediterranean Diet. Each provides a rich stream of antioxidants. These powerful compounds combat oxidative stress and inflammation, two key contributors to heart disease. Bonus: including a variety of colorful fruits, vegetables and herbs in your meals will also immerse you in oodles of flavour, texture and brilliant colour. There’s no better way to make nourishing your heart health an exciting and joyful experience.
Whole Grains are a Foundation
Whole grains like oats, quinoa, barley, whole grain bread, buckwheat and more are integral to the Mediterranean Diet. They are packed with fibre, which binds to cholesterol and sweeps it out in your stools. Whole grains are also rich in minerals and bioactive compounds that act as antioxidants to improve the flexibility of your blood vessels and prevent clotting. Get your dose of whole grains with our Oat Banana Cookies and Grilled Salmon with Pearl Barley recipes.
A Focus on Fish and Legumes as Protein
This eating pattern shakes up how you approach protein. The focus is on fish and legumes instead of meat. Fish, especially oily types like salmon and sardines, is rich in omega-3 fatty acids which directly optimise your cholesterol profile and reduce the risk of heart disease. Legumes, think lentils and chickpeas, are excellent sources of soluble fibre, the type which sweeps away excess cholesterol. Tuck into our Chickpea Burger Patties and Miso Salmon Bowls to switch your protein focus. Not ready to completely let go of meat? Our Cosy Cottage Pie and Chilli Con Carne are simple half meat half legume delights.
Embrace the Mediterranean diet, your heart will thank you. From adding healthy fats, antioxidant-rich fruits, vegetables and herbs, to swapping to whole grains, fish and legumes this eating pattern will uncover your best heart health yet. If you’re feeling lost on how to apply these principles to your lifestyle, book in with one of our Accredited Practising Dietitians.
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THE MEDITERRANEAN DIET EBOOK: BEGINNER'S GUIDE TO EATING MORE MEDITERRANEAN
Our latest Mediterranean Diet ebook is your one-stop beginner’s guide to eating more Mediterranean. It will leave you confident in taking the principles of the Med Diet and whisking, stirring, simmering them into meals that truly taste delicious.
We gently folded in over 20 Dietitian-curated drool-worthy recipes, covering breakfast, lunch, dinner, dressings and snacks. Then, added a practical snack product guide before garnishing with everyday eating tips and a weekly challenge list to tick off.
Like a cookbook but with a twist. Because each recipe, tip and suggestion is Dietitian-approved and tested.