The Mediterranean Diet is the perfect blend of heart healthy food full of flavor, easy to prepare, and has been prescribed as the “diet” to live a long and healthy life. For years the Mediterranean culture has been studied and the verdict is out! Not only does the Mediterranean diet contribute to a decreased risk for heart disease, diabetes, cancer, Parkinson’s disease and Alzheimer’s disease; but the Mediterranean lifestyle also plays a major role in one’s quality of life and longevity. The lifestyle includes slowing down to enjoy and savor the food that is served , sharing meals as a family in both the preparation and while eating, and engaging in regular physical activity.
10 Principles of the Mediterranean Diet include:
1. Increase physical activity. Walk more. Take the stairs or sign up for a walk or run. The more you move the more it is better for your heart.
2. Eat mostly plant based foods such as fruit, veggies, whole grains, legumes and nuts.
3. Use olive oil and canola oil for cooking and flavoring foods.
4. Flavor foods with fresh herbs and spices instead of salf.
5. Eat fish and seafood at least twice a week.
6. Get addtional protein from poultry, eggs, cheese (low fat), yogurt, nuts and legumes.
7. Limit the intake of red meat to once a week or less.
8. Consume red wine in moderation (men: 2 drinks/day and women: 1 drink/day)
9. Cook as a family and eat meals together as much as possible
10. Slow down while eating and enjoy the flavors of food and the cooking experience!
Feb 14th is almost here so strive to have a healthy heart!!