Mediterranean Diet For Heart Health
Fruits and Vegetables
Embrace a diverse range of colorful fruits and vegetables, as they offer essential vitamins, minerals, and antioxidants that support heart health.
Utilize olive oil as the primary fat source. Rich in heart-healthy monounsaturated fats, extra virgin olive oil is especially recommended.
Prioritize fish, especially fatty varieties like salmon and mackerel. These are abundant in omega-3 fatty acids, known to reduce the risk of heart disease.
Nuts and Seeds:
Include a variety of nuts and seeds in your diet for their healthy fats, fiber, and antioxidant content. Almonds, walnuts, and flaxseeds are excellent choices.
Opt for whole grains such as brown rice, quinoa, and whole wheat bread. They provide fiber, contributing to heart health.
Select lean protein sources like poultry, beans, and legumes. Minimize red meat consumption, favoring fish or poultry.
Herbs and Spices
Enhance flavor with herbs and spices instead of relying on salt. This not only improves taste but also reduces sodium intake.
If you consume alcohol, do so moderately. Red wine, in particular, contains antioxidants that may benefit the heart.