Updated: Sep 16, 2020
The Mediterranean diet is known for decreasing the risk of chronic disease and increasing longevity. Fresh fruit, vegetables and fish are among the hallmark ingredients in this diet. Check out the Mediterranean Salmon Packet recipe here!
The Mediterranean diet has been gaining traction in recent years not only due to research showing its health benefits, but also due to its palatable and sustainable dietary patterns.
The Mediterranean diet is a dietary pattern based on the traditional cuisine of countries bordering the Mediterranean Sea.
No single definition of the Mediterranean diet exists, however, it is usually high in fruit, vegetables, whole grains, beans, nuts, seeds and olive oil. Weekly intake of fish and poultry and moderate portions of dairy products are also included. Red wine is often enjoyed, but recommendations are one drink per day for women and two for men. Red meat is limited as is added sugar. As you can see, the Mediterranean diet is a plant based, whole foods diet. Following a Mediterranean diet might not only reduce the risk of heart disease and heart attacks, but can result in weight loss, and protect against type 2 diabetes.
Olive oil, nuts and seeds, are the main sources of fat in the Mediterranean diet, and can help lower LDL ("bad") cholesterol. Fatty fish, such as salmon, tuna, sardines, and mackerel are excellent omega-3 fatty acid sources. Omega-3s might reduce inflammation, decrease triglycerides, lower blood clotting risk, and reduce the risk of stroke and heart failure.
Tips for implementing the Mediterranean Diet:
1) Aim for 7-10 fruit and vegetables every day
2) Switch to whole grain bread and pasta
- Quinoa, farro, and bulgar are some great choices
3) Consume seafood twice a week
4) Decrease red meat consumption- this includes pork
5) Consume low-fat Greek or plain yogurt and a small amount of cheese
Adopting a Mediterranean diet doesn't have to be difficult or time consuming! Try the Mediterranean Salmon Packet recipe provided here. This dish is rich in Omega-3s and healthy fats, and an excellent source of potassium which is good for the heart and blood pressure. Try it and let me know what you think!