Daily Dish the Fork Lift blog
Benefits of the Mediterranean Diet – Part 3
By Dr. Liz Applegate
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Want to maintain a heart-healthy diet, but have a weakness for the sweeter things? You’re in luck! You don’t have to nix all your decadent favorites to keep a heart-healthy diet. The traditional Mediterranean diet includes a balance of many foods including some sweet, rich and indulgent options like these. Just remember, everything in moderation!
Want to maintain a heart-healthy diet, but have a weakness for the sweeter things? You’re in luck! You don’t have to nix all your decadent favorites to keep a heart-healthy diet. The traditional Mediterranean diet includes a balance of many foods including some sweet, rich and indulgent options like these. Just remember, everything in moderation!
Fruit: From berries rich in anthocyanins to citrus and mangoes loaded carotenes, fruit supplies a wealth of heart-protecting compounds along with vitamin C and potassium. Studies show fruit eaters have lower risk for heart disease and for major risk factors such as diabetes and high blood pressure.
Aim for 3 servings of fruit daily (1 serving = 1 medium-sized fresh fruit or ⅓ cup dried fruit).
Yogurt & Cheese: Eating cultured dairy foods like yogurt and cheese may help lower risk for heart disease. The combination of calcium and healthy bacteria may also play a role in regulating blood pressure and other heart disease risk factors.
Aim for 1-2 servings daily (1 serving = 1 cup yogurt or 1½ ounces cheese).
Chocolate: A “good for you” food of plant origin, chocolate provides anthocyanins, which studies show has a host of benefits relating to heart health, such as improving blood flow and blood vessel function, and reducing inflammation.
An ounce and a half of dark chocolate has been shown to be an effective serving size.
Wine: Studies show that moderate amounts of wine can help boost HDL levels, the good carrier of cholesterol. Red wine also contains compounds that help keep platelets from sticking together, which in turn reduces heart disease risk.
Moderate alcohol consumption is 1 drink (5 ounces wine, 12 ounces beer or 1½ ounces distilled spirits) or less daily for women and 2 drinks or less daily for men. It’s important to keep consumption in check as more than this can have the opposite effect and boost risk for heart disease.
Be sure to also check out Part 1 and Part 2 of Dr. Liz’ Benefits of the Mediterranean Diet series, featuring even more heart-healthy eats!
