Want to Eat Like a GrEEK ? Mediterranean Diet Plan

The Mediterranean Diet continues to be associated with a positive effect on cardiovascular health. A recent study of postmenopausal women who adhered to the Mediterranean Diet had favorable lipid improvements.  The study participants were educated by a Registered Dietitian (RD) to incorporate 3 T EVOO (Extra Virgin Olive Oil) daily, 3-5 servings per week of fatty fish (wild caught salmon or tuna), 1.5 oz. walnuts daily, and whole grains in place of processed grains.  After 12 weeks, the women had lower triglyceride levels and improved HDL cholesterol levels.


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What is the Mediterranean Diet?

It is the eating pattern of at least 16 countries bordering the Mediterranean Sea.  Multiple research studies have demonstrated that adhering to a Mediterranean Diet Plan  does reduce the risk of heart disease.  It has also been shown to in fighting other medical conditions associated with chronic inflammation, such as, cancer, diabetes, obesity, and cognitive disorders.

The Mediterranean Diet is considered as a heart healthy meal plan and includes the following characteristics:

  • An abundance of food from plant sources, including fruits, vegetables, potatoes, whole grains, beans, nuts, and seeds.
  • Olive oil as the principle fat, with total fat ranging from 25% to 35% of total calories, with no more than 7% from saturated fat.
  • Daily consumption of low to moderate amounts of cheese and yogurt.
  • Twice weekly consumption of low to moderate amounts of fish and poultry; up to 7 eggs per week (including those…

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Author: gogirldiet

Registered Dietitian at gogirldiet.com

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