Mediterranean diet, one step at a time - VA News (2024)

FAQs

Does the American heart Association recommend the Mediterranean diet? ›

Yes. A Mediterranean-style diet can help you achieve the American Heart Association's recommendations for a healthy dietary pattern that: emphasizes vegetables, fruits, whole grains, beans and legumes; includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils and nuts; and.

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.

The “Atlantic diet” — what some experts are calling a variation on Mediterranean eating — is getting some buzz after a study found adherents to the diet had a significantly lower risk of chronic health problems.

Research supports the use of the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging. When used in conjunction with caloric restriction, the diet may also support healthy weight loss.

The Heart Foundation recommends: plenty of vegetables, fruits and wholegrains. a variety of healthy protein sources (especially fish and seafood), legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet.

The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products. In addition, the consumption of alcohol is restricted, with the exception of red wine, which you can have in moderation.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

How to lose belly fat on Mediterranean diet? ›

Choose Lean Proteins: Focus on fish and poultry over red meat. Include beans, nuts, and other plant-based proteins. Moderate Wine Intake: If you consume alcohol, switch to wine and drink in moderation. Stay Active: As the study suggests, coupling the diet with regular physical activity yields better results.

If you're just starting to follow the Mediterranean diet, limited evidence suggests that you may notice some cognitive improvements — including in attention, alertness and contentment, according to one review of studies published in 2021 — within the first 10 days or so.

There's a long list of reasons, says Dr. Hooman Yaghoobzadeh, a cardiologist at NewYork-Presbyterian/Weill Cornell Medical Center. The diet, high in fruit, vegetables, legumes, whole grains, fish, and nuts, is associated with a wide range of health benefits, from reducing the risk of heart disease to cancer.

Doctors not only recommend The Mediterranean diet to help keep your heart healthy, but also to reduce Type 2 Diabetes, and support and maintain healthy weight loss.

The New Mayo Clinic Diet allows you to incorporate all the staple ingredients of the Mediterranean diet that are associated with good health and weight loss.

a wide variety of fruits and vegetables. whole grains and products made up mostly of whole grains. healthy sources of protein (mostly plants such as legumes and nuts; fish and seafood; low-fat or nonfat dairy; and, if you eat meat and poultry, ensuring it is lean and unprocessed) liquid non-tropical vegetable oils.