Nutrition Blog
Mediterranean Diet for a Healthy Heart
by Contributing Editor on 02/04/12
The Mediterranean Diet is the perfect blend of heart healthy food full of flavor, easy to prepare, and has been prescribed as the "diet" to live a long and healthy life.
For years the Mediterranean culture has been studied and the verdict is out! Not only does the Mediterranean diet contribute to a decreased risk for heart disease, diabetes, cancer, Parkinson's and Alzheimer's disease; but the Mediterranean lifestyle also plays a major role in one's quality of life and longevity. The Mediterranean lifestyle includes slowing down to enjoy and savor the food that is served, sharing meals as a family in both the preparation and while eating, and engaging in regular physical activity.
10 Principles from the Mediterranean Diet and Lifestyle That Are Good for Your Heart:
1. Increase physical activity. Walk more. Take the stairs. Sign up for a walk or run. The point is the more you move the better it is for your heart. This is one key principle that people living the Mediterranean life do on a regular basis.
2. Eat mostly plant based foods such as fruits, vegetables, whole grains, legumes and nuts. Focus on consuming more foods that are grown from the earth and reduce intake of process and packaged foods.
3. Use olive oil and canola oil for cooking and flavoring instead of butter and other foods high in saturated fats.
4. Flavor foods with fresh herbs and spices instead of salt.
5. Eat fish and seafood at least twice a week.
6. Get additional protein needs from poultry, eggs, cheese, yogurt, nuts and legumes.
7. Limit intake of red meat to once a week or less.
8. Consume red wine in moderation (2 drinks per day for men, 1 drink per day for women)
9. Cook as a family and eat meals together.
10. Slow down and enjoy the flavors of the food you are eating.
The Mediterranean Diet is not at all about deprivation, but instead it is about eating foods that nourish the body while still providing pleasure at meal time.
-Adrien
Adrien Paczosa is a Registered and Licensed Dietitian practicing in Austin and the surrounding counties.
Adrien's approach to healthy nutritional habits is one of whole-body wellness. She believes that living well requires a structured approach and a commitment to three specific areas: nutrition, fitness, and rest. Helping people find the correct balance of these three areas that is what Adrien does best. She strongly believes that with positive guidance and a realistic plan everyone can reach their unique level of wellness.
Adrien's dance life started when she was young and continued to grow as she did. She began her drill team years in third grade and continued on to become a Kilgore College Rangerette. Her time and commitment to the dance community is still evident today. She believes that wellness is a goal that can be achieved with the right plan and the right attitude. Her focus is to help inspire and motivate people to achieve their wellness goals.
Adrien's approach to healthy nutritional habits is one of whole-body wellness. She believes that living well requires a structured approach and a commitment to three specific areas: nutrition, fitness, and rest. Helping people find the correct balance of these three areas that is what Adrien does best. She strongly believes that with positive guidance and a realistic plan everyone can reach their unique level of wellness.
Adrien's dance life started when she was young and continued to grow as she did. She began her drill team years in third grade and continued on to become a Kilgore College Rangerette. Her time and commitment to the dance community is still evident today. She believes that wellness is a goal that can be achieved with the right plan and the right attitude. Her focus is to help inspire and motivate people to achieve their wellness goals.
