Heart disease is the number one cause of death in the United States
for men and women and studies have shown that following a Mediterranean diet can
reduce the risk for heart disease and even certain types of cancer.
At Creta Farms, we like to encourage you to think of changing your eating habits as a lifestyle. After all, healthy eating is really a way of life! Check out these simple steps you can take to follow a Mediterranean lifestyle:
Choose fats wisely.
Incorporating fats is essential for good health and choosing the right types of fats is what is most important. Adapting to a Mediterranean lifestyle will have you choosing mostly unsaturated fats like olive oil and limiting fats from animal sources like butter and red meats.
Why? Unsaturated fats can help to increase healthy cholesterol levels (HDL) and lower bad cholesterol levels (LDL). When choosing olive oil, look for “extra virgin” which is the least processed form and will provide the highest levels of antioxidants.
Have at least 5 servings of fruits &/or vegetables per day.
A great way to get started is to incorporating fruits and vegetables into your meals and snacks. Make it your goal to have a fruit or vegetable at every meal or snack! Selecting fruits and vegetables of all different colors is the perfect way to maximize your nutrient benefits.
For example: start your day with a banana cut up on your cereal, grab an apple for a snack, at lunch enjoy crunchy baby carrots with your sandwich (click here for lunch recipes), in the afternoon top low fat yogurt with a handful of berries, and at dinner include a fruit and vegetable.
Incorporate whole grains.
Whole grains provide your body with heart helping fiber which can help to lower cholesterol levels. When you are selecting whole grains choose 100% whole wheat products to get the most nutrient rich grains. Quick tip: if you never have had whole grains, try incorporating one new whole grain item per shopping trip. Maybe first start with adding in a 100% whole grain bread and then next time swap to a whole grain cracker!
Add fish to your eating routine.
Having heart healthy fish at least twice a week is a key ingredient to a healthy heart and to living a Mediterranean lifestyle. The heart healthiest types of fish include: salmon, mackerel, albacore tuna, sardines, and herring.
Restaurant ordering tip: A lot of times
otherwise heart healthy fish comes topped
with
butter or other sauces. When ordering
fish choose grilled or roasted fish and
ask for no added butter and any sauces
to be served on the side!
