Findings from a recent study published by the New England Journal of Medicine offer new evidence that switching to a Mediterranean- style diet can help promote heart health. (For details, see “Heart-Healthy Eating,” page 15.) If you’re ready to make the move to the Mediterranean, these ideas will get you started.
Opt for healthy oils (including olive, canola, flaxseed). Extra virgin olive oil contains healthy (monounsaturated) fats and is great for cooking and snacking. Consider swapping it out for butter the next time you need to saute, or drizzling it on wholegrain bread with spices (see below) for a quick snack.
Munch more produce. Try making most of your meals vegetarian—focus on veggies, fruits, whole grains, nuts (a handful a day), legumes and beans. Use fresh, in-season produce when you can.
Go fish—often. Try to reduce red meat to a once-or-twice-a month occurrence, and eat seafood—tuna, salmon and sardines are all great options—at least twice a week.
Spice it up! Rosemary, coriander, garlic, cilantro, basil, bay leaves and cinnamon are flavorful alternatives to extra salt and fat.
Be smart about dairy and dessert. Reach for 1 percent or fat-free milk rather than 2 percent or whole milk. Instead of a piece of cake, try a slice of fruit, dried fruit or baked apples.
Sources: nejm.org, heart.org, mayoclinic.com, webmd.com
