lifestyle changes for a heart healthy, low fat diet

Diet Plans

Mediterranean Diet

The Mediterranean diet is rich in heart-healthy fiber and nutrients, including omega-3 fatty acids and antioxidants. The diet consists of fruits, vegetables, and unsaturated “good” fats, particularly olive oil. Olive oil has been associated with lower blood pressure, a lower risk for heart disease, and possible benefits for people with type 2 diabetes. Researchers think that the main health benefit of olive oil is oleic acid, which is a type of monounsaturated fatty acid. Olive oil also contains polyphenols, which are phytochemicals that contain antioxidant properties. Virgin olive oil, which comes from the first pressing of olives, contains a higher polyphenol content than refined olive oil, which comes from later pressings.

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There are several variations to the Mediterranean diet, but general recommendations include:

• Limit red meats.
• Drink one or two glasses of wine each day if alcohol is enjoyable and there are no reasons to restrict its use.
• Limit whole fat dairy products.
• Eat moderate amounts of fish and poultry. Fish is the diet’s main protein source.
• Eat plenty of fresh fruits and vegetables, nuts, legumes, beans, and whole grains.
• Season foods with garlic, onions, and herbs.
• Use virgin olive oil.

Even though fats make up about 40% of the calories found in the traditional Mediterranean diet, they are largely unsaturated. Growing evidence continues to support the heart-protective properties of the Mediterranean diet. Research has shown that such a diet prevents heart disease, reduces the risk for a second heart attack and helps cholesterol-lowering statin drugs work better. (Unfortunately, garlic, while adding flavor to many Mediterranean recipes, does not help lower LDL "bad cholesterol.")

Seniors who combine a Mediterranean diet with healthy lifestyle habits have been found to live longer lives. Many doctors regard the Mediterranean diet to be as good as the American Heart Association low-fat diet for preventing recurrence of heart attack, stroke, or other heart events.