The heart-healthy Mediterranean diet
WE are constantly in search of the right diet to suit our varying dietary and health needs. For those looking for a heart-healthy diet or looking to improve their mood and levels of energy overall, nutritionist Donovan Grant recommends the Mediterranean diet.
“The Mediterranean diet, based on research, is being encouraged as the diet of choice. It is rich in most of the foods that we generally recommend that people eat because of the varying benefits, including that it is predominantly plant-based, is very rich in fish and poultry with very little red meat, and salts and butter are replaced by herbs and healthy fats such as olive oil,” Grant explained.
The diet is also rich in foods such as fruits and vegetables, whole grains, legumes and nuts.
Touted as the world’s healthiest diet, Grant pointed out that it inherited its name from the traditional dietary and cooking style of countries washed by the Mediterranean Sea. He said that it is noted in many research documents as contributing to the reduction of many heart-related diseases and complications. A characteristic which Grant credits to the diet is the reduced levels of bad cholesterol generally found in other diets.
In addition to improved heart health, Grant said that there are a number of other health benefits to be had.
“Research has also shown where people who stick to the Mediterranean diet will also benefit from weight loss. It also helps to prevent strokes, type two diabetes and premature death, leads to better control of blood glucose (sugar) levels, and reduces levels of inflammation which is a sore point for many people who suffer with autoimmune conditions such as arthritis. There is also reduced risk of depression,” Grant outlined.
New scientific data has also shown that adhering to the Mediterranean diet has been linked to reduced incidences of cancer and other debilitating conditions such as Parkinson’s and Alzheimer’s diseases.
Finally, the Mediterranean diet is not quite complete without adequate exercise, and Grant said users can also take advantage of a glass of red wine — in moderation, of course. In addition, he said people should also aim to get rid of some bad habits including eating highly processed foods, processed meats, refined oils such as canola oil, refined grains such as white bread or pasta made from refined wheat, trans fats and added sugars.
Below he shares how you could change a simple daily diet to a more Mediterranean-style meal:
Breakfast
Oatmeal served with fresh fruits such as strawberries and bananas.
Lunch
A tuna sandwich using whole grain bread.
Dinner
Grilled salmon or chicken served with vegetables sautéed with herbs instead of butter and salt, and brown rice.
Dessert
A fruit salad with some Greek yoghurt. It also serves as a perfect breakfast idea.
Snacks
For snacks between meals, you can have a mixture of nuts such as cashew, almond and walnuts along with dried fruits such as cranberries and blueberries.
