Following the Mediterranean diet can helps prevent and treat heart disease, and also contributes to good health in general. The Mediterranean diet consists of primarily plant-based foods that are rich in phytonutrients and minerals, which help combat Inflammation and disease, including heart disease.

Phytonutrients are a major source of dietary antioxidants that help protect cells from damage. Fruits, vegetables, herbs and spices, all of which are encouraged in the diet, are associated with lowering LDL cholesterol, the “bad cholesterol” which is associated with plaque build-up in the arteries.

Other key recommendations of Mediterranean-style eating include:
Nuts – Nuts are rich sources of essential vitamins and minerals that fight inflammation and disease. For example, tree nuts such as almonds are rich in tocopherols, a group of major antioxidants that have vitamin-E activity. Tocopherols abolish free radicals and help prevent oxidative damage to cells. Only one ounce of Brazil nuts contain 780% of the Daily Value of Selenium, another antioxidant.

Fish – Choose fish as a source of protein while limiting red meat. Fatty fish, such as mackerel, lake trout, herring, sardines, albacore tuna and salmon, are rich sources of omega-3 fatty acids. Unfortunately eating too much fish can lead to high mercury. When shopping for fish, eat the smaller fish or those that are “wild caught” as the healthiest option. Avoid farm-raised tilapia. Its omega fatty acids are mostly omega-6.

Fats – Replace unhealthful fats with healthy ones. While limiting the total amount is not the primary focus, replacing unhealthy ones (like butter) with the healthier ones (such as olive and canola oil, avocado and nuts and seeds) becomes the focus. They are rich in omega-3 fatty acids that lower triglycerides, decrease blood clotting, improve the health of your blood vessels, help moderate blood pressure, and are associated with a reduced risk of sudden heart attack. Omega-3 fatty acids may slow the growth of plaque in the arteries and reduce inflammation and swelling throughout the body.

Wine – Moderate amounts of wine, consumption of which is optional, has been associated with a reduced risk of heart disease in some studies. This means no more than 5 ounces of wine daily for women and no more than 10 ounces of wine daily for men under age 65. More than this may increase the risk of health problems, including increased risk of certain types of cancer. Individuals with hypertension should not drink alcohol at all.

The Mediterranean eating plan also recognizes the importance of getting plenty of exercise and enjoying meals with family and friends – both of which have amazing effects on heart health!