Make it Mediterranean: A Guide to the Most Heart-Healthy Diet

The Mediterranean is known for more than just sparkling blue waters and beaches, picturesque cities and la dolce vita – its cuisine comprises the backbone of one of the most heart-healthy diets out there.

What is the Mediterranean Diet?

While not a trademarked diet approach, the “Mediterranean diet” refers to the general dietary choices made by those living in nations that border the Mediterranean Sea. In that region, rates of heart disease tend to be lower and life expectancies after age 45 are among the highest in the world, reports the American Heart Association.

The diet focuses on prioritizing fruits, vegetables, whole grains, beans, nuts and seeds, as well as olive oil as a primary fat source and moderate amounts of dairy, eggs, fish and poultry.

“I recommend the Mediterranean diet to all of my heart disease patients,” said Dr. Francis O’Neill, an interventional cardiologist at Beaufort Memorial. “It’s the only diet that’s proven to reduce risk of stroke and heart attack. The Mediterranean diet’s most important tenet is cooking with olive oil as a healthy source of fat while avoiding the more rigidly high cholesterol foods like beef and pork. It’s an excellent diet, and my colleagues and I strongly advocate for it.”

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Olive Oil

The Mediterranean diet features olive oil as the primary source of fat. Why?

Among all edible plant oils, olive oil has the highest percentage of monounsaturated fat, which lowers “bad” cholesterol and increases “good” cholesterol. Studies have shown that olive oil has anti-inflammatory and antioxidant properties and even can lower blood pressure.

While there are different grades of olive oil out there on shelves, extra-virgin olive oil (EVOO) is a staple fat source for the Mediterranean diet.

Where’s The Meat?

The most heart-healthy protein sources – and the main animal protein recommendations of the Mediterranean diet – are fish and chicken, with as much skin and fat removed as possible, said Dr. O’Neill.

Many fish contain omega-3 fatty acids, which offer health benefits: anchovies, herring, sardines, bluefin tuna, black cod and striped bass, to name a few. Omega-3 fatty acids in your diet can help reduce the risk of heart failure, heart disease and heart attacks.

The Mediterranean diet cautions against filling up on red meats like beef, pork and lamb. These meats have more saturated fat than chicken or fish, which can increase your risk of heart disease.

Read More: 5 Surprising Ways to Improve Heart Health

Make the Swap

If the prospect of starting an entirely new diet overwhelms you, take heart: there are several ways to easily swap Mediterranean diet elements into your current eating habits

Substitute fruit for dessert. If you’re craving a sweet treat, some naturally sweet fruits can be an easy swap for overly processed, artificially sweetened desserts.

Try whole wheat bread. Instead of reaching for white bread, rice and pasta, make the switch to whole wheat bread, whole grain pasta and brown rice.

Lay off the sour cream. If you need a creamy element to your dish (such as a baked potato or to top off your bowl of chili), try one scoop of plain, low-fat Greek yogurt.

Add a veggie instead. When treating yourself to a meal like pizza, tacos or sandwiches, add an additional veggie instead of more meat or cheese.

Go for the oil. Olive oil can be an easy, healthier substitute for butter or margarine.

Grill or bake. Forego cooking methods like frying, and instead choose to bake or grill your chicken or fish for a healthier result.