1- Consume generous helpings of antioxidant-rich fruits and veggies each day. Mediterranean people traditionally eat an average of nine servings a day of fresh fruits and vegetables. Keep apples, bananas, grapes and baby carrots on hand for a satisfying, fast snack. Enjoy plenty of fresh pasta sauce as well. Tomatoes might help prevent prostate cancer.
2- Enjoy whole grain products. While bread is an important part of the Mediterranean diet meal plan, you should stick to whole grain varieties. Dip your whole wheat bread in flavored olive oil instead of slathering it with butter.
3- Eat fish at least twice a week. Choose fatty fish high in omega-3 fatty acids to improve blood vessel health while lowering your triglyceride levels. Wild salmon, mackerel and herring are heart-healthy choices.
2- Enjoy whole grain products. While bread is an important part of the Mediterranean diet meal plan, you should stick to whole grain varieties. Dip your whole wheat bread in flavored olive oil instead of slathering it with butter.
3- Eat fish at least twice a week. Choose fatty fish high in omega-3 fatty acids to improve blood vessel health while lowering your triglyceride levels. Wild salmon, mackerel and herring are heart-healthy choices.
4- Grab some nuts. Walnuts, almonds, hazel nuts and pecans are all low in saturated fat but high in healthy monounsaturated fats. The high content of healthy fat tends to make nuts high in calories, however, so limit yourself to one handful.
5-Use heart-healthy olive oil or canola oil when cooking. Look for "virgin" and "extra-virgin" varieties for the least-processed forms of these oils.
6- Use fresh herbs and spices. Sprinkle oregano, rosemary or thyme on your foods instead of salting your meal. Don't be afraid of garlic. Fresh garlic works as an antioxidant when cooked and as an antibiotic when raw.
7- Raise a toast to your good health. The Mediterranean diet plan allows followers to enjoy a small amount of red wine, which is thought to reduce the risk of heart disease. Men should consume no more than 10 ounces a day; women can enjoy up to 5 ounces a day.
Tips
* Get plenty of exercise. Supplement your healthy meal plan with a regular exercise plan. Take a brisk walk or swim a few laps every day to be in even better health.
* Eat very little red meat. Red meats are notoriously high in fats. Fill up on fatty fish instead.
* Use very little butter and margarine. Both of these food items are full of trans and saturated fats.
* Limit your intake of high-fat dairy products. You are allowed small amounts of fat-free or low-fat yogurt, cheese, cottage cheese or milk.
5-Use heart-healthy olive oil or canola oil when cooking. Look for "virgin" and "extra-virgin" varieties for the least-processed forms of these oils.
6- Use fresh herbs and spices. Sprinkle oregano, rosemary or thyme on your foods instead of salting your meal. Don't be afraid of garlic. Fresh garlic works as an antioxidant when cooked and as an antibiotic when raw.
7- Raise a toast to your good health. The Mediterranean diet plan allows followers to enjoy a small amount of red wine, which is thought to reduce the risk of heart disease. Men should consume no more than 10 ounces a day; women can enjoy up to 5 ounces a day.
Tips
* Get plenty of exercise. Supplement your healthy meal plan with a regular exercise plan. Take a brisk walk or swim a few laps every day to be in even better health.
* Eat very little red meat. Red meats are notoriously high in fats. Fill up on fatty fish instead.
* Use very little butter and margarine. Both of these food items are full of trans and saturated fats.
* Limit your intake of high-fat dairy products. You are allowed small amounts of fat-free or low-fat yogurt, cheese, cottage cheese or milk.
