Benefits of the Mediterranean Diet – Part 2

By Dr. Liz Applegate

May 13, 2016

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If you’re aiming to eat more heart-healthy foods, you may want to look to the traditional Mediterranean diet for inspiration. Scientists note that lowering risk for heart disease is less about eating a particular food and more about eating a balanced collection of foods that work together to take care of your heart. Some of these foods include options like whole grains and vegetables, long known for their nutritional value. 

Vegetables: Virtually all vegetables supply heart-healthy compounds like folate in greens, which helps protect blood vessels. Beets supply nitrates which improve blood pressure control, and onions and garlic supply quercetin, a potent flavonoid antioxidant that protects blood vessels.

Aim for at least 3 servings daily from a variety of colorful veggies (1 serving = ½ cup cooked or 1 cup raw). 

Kamut & Other Whole Grains: Eating whole grain such as kamut (an ancient-origin whole wheat) instead of refined grains can help lower total and LDL cholesterol and provide a much higher intake of antioxidants that protect heart health.

Aim for 3-6 servings daily (1 serving = ½ cup cooked grain). 

Hummus: Traditionally a blend of chickpeas, tahini (a ground sesame seed sauce), garlic and lemon juice, this tasty blend contains a good dose of protein, fiber and heart-healthy fats.

Dip fresh veggies like carrots or celery in a ¼-cup serving of hummus for a doubly healthy snack. 

Be sure to also check out Part 1 and Part 3 of Dr. Liz’ Benefits of the Mediterranean Diet series, featuring even more heart-healthy eats!