Rachel Jennings

By Rachel Jennings

Dietary Requirements, Expert Advice, Food Facts, Health Advice, Heart Health, Nutrition Lab, View All Health Advice, View All Nutrition Lab

The Mediterranean Diet

The Mediterranean diet is a heart-protective diet that is encouraged in the protection against heart disease and stroke. The diet focuses on more good fats (monounsaturated & polyunsaturated fats), less bad fats (saturated & trans fats) and overall more fresh than processed food items. The Mediterranean diet is not a weight loss diet but rather a way of eating that can lead to weight loss and overall better health. The diet works by having a positive effect on different heart disease risk factors such as blood pressure, cholesterol levels and glucose levels. The Mediterranean diet has long been reported to be the best diet for preventing heart disease and preserving good health.

The Mediterranean diet encourages:

• Eating plenty of fruits, vegetables and legumes
• Choosing more wholegrain bread, brown rice, wholegrain pasta, and cereals
• Including some unsalted nuts or seeds (max one handful per day)
• Replacing butter with healthy fats such as olive oil and rapeseed oil
• Using herbs and spices instead of salt to flavour foods
• Replacing red meat with fish and poultry
• Eating fish at least twice a week, one of which should be oily (mackerel, trout, herring, sardines and salmon)
• Drinking alcohol in moderation
• Getting plenty of exercise