Mediterranean Eating Patterns: A Delicious Way to Protect Your Heart

When it comes to protecting your heart, what you eat matters. The Mediterranean diet is one way of eating that dietitians and cardiologists at the Minneapolis Heart Institute Foundation frequently encourage for its heart-health benefits. Rooted in the traditional cuisines of countries bordering the Mediterranean Sea, this style of eating emphasizes whole, plant-forward foods and healthy fats. It is an eating pattern associated with lowering cholesterol, reducing blood pressure, decreasing blood sugar, and supporting general and cardiovascular health.

What is the Mediterranean Diet?

More than 20 countries border the Mediterranean Sea. Although eating styles vary among (and even within) these countries, there are common elements associated with the traditional eating habits in this area that define the Mediterranean diet. A typical meal plan includes:

Vegetables and fruits
Whole grains, nuts and seeds
Beans and other legumes
Olive oil

Fish and poultry are more common than red meat in this diet. It also centers on minimally processed, plant-based foods.

The Mediterranean lifestyle may be as important as its food selections. The culture emphasizes sitting down to a shared table with family and friends – and slowing down to enjoy each meal.

Connecting the Mediterranean Diet to Heart Health

Studies show the Mediterranean eating pattern can play a role in preventing heart disease and stroke. Olive oil and nuts are the diet’s primary sources of fat, replacing the typical American diet high in processed foods, and associated saturated fats and high sodium that can contribute to heart disease.

Fish are another important element in the Mediterranean diet. Fatty fish – like salmon, trout, and mackerel – contain omega-3 fatty acids. These omega-3s are unsaturated fats that may help reduce inflammation that plays a role in the narrowing of arteries. Research also shows omega-3s can help lower triglycerides (a type of blood fat).

Wise food choices are not only an investment in your health of today, but tomorrow.

Susan White, RDN, Clinical Program Lead for Cardiovascular Health

Making the Mediterranean Switch

Here are a few ideas to help ease the transition to a Mediterranean diet:

Plan to eat more fruits and vegetables. With only 12.3% and 10.0% of American adults meeting fruit and vegetable intake recommendations respectively, aim for 5 servings of fruit and vegetable daily.
Use unsaturated fats from plants. Reach for olive oil rather than butter. Spread nut butter on whole-grain toast instead of butter on white bread. Try including avocados, nuts, nut butters and seeds in your meals and snacks.
Swap red meats for plant-based proteins, poultry or fish several times a week. Place a special emphasis on fish for its omega-3 benefits. Fresh or water-packed tuna, salmon, trout, mackerel and herring are all examples of healthy choices.
Choose whole grains over refined grains. Look for whole-grain bread, cereal and pasta.
Reach for nuts instead of processed snacks. Eating just a handful (1 ounce) of nuts a day can help prevent heart attacks and strokes. Turn to herbs and spices instead of salt for flavor.

If this list feels overwhelming, you don’t need to overhaul everything overnight. Adopting a Mediterranean way of eating can start simply by making one swap each day or week. Swap whole wheat bread for white bread or vegetable salad for french fries. Choose a handful of almonds over chips or opt to grill salmon instead of steak. Stick with one change for a few weeks, then introduce another healthier choice.

These ideas or small changes can lead to big improvements when it comes to heart health. Taking a slow and steady approach can lead to sustainable success. As you adopt more eating habits that align with the Mediterranean diet, your body will recognize its benefits – and your heart will thank you.

For more information about heart-healthy living, check out the Heart Disease Prevention Video Series among other resources, brought to you by the Nolan Family Center for Cardiovascular Health at the Minneapolis Heart Institute Foundation.

Each year, the MHIF hosts Hope, Health, & Heart, an event to raise women’s heart health awareness that supports the Penny Anderson Women’s Cardiovascular Center. This year’s event features a panel of experts to share heart-healthy knowledge - tickets are still available for this evening of learning and inspiration on August 12th. It’s one more way MHIF is working to empower women with the vital information needed to prevent and manage heart disease.