Advertisement

The Quick-Fix Mediterranean Diet

The Quick-Fix Mediterranean Diet

Adding international flair to your diet could quickly lead to a healthier heart.

After only 3 months of eating a Mediterranean diet, study participants reduced their risk of cardiovascular disease by approximately 15%. A Mediterranean diet emphasizes whole grains, fruits, vegetables, fish, nuts, low-fat dairy, and olive oil. Planning your meals around these items may be even better for your heart than a low-fat diet.

In a recent study, two groups of participants with moderate risk factors for cardiovascular disease were placed on a Mediterranean diet or a low-fat diet for 3 months. By the end of the study, members of both groups experienced improvements in body mass index (BMI), blood lipids, and other risk factors. While those in the low-fat diet group reduced their risk for cardiovascular disease by an estimated 9%, participants in the Mediterranean-diet group lowered their disease risk by approximately 15%.

The abundant disease-fighting nutrients found in whole grains, fruits, vegetables, olive oil, nuts, and fish make a Mediterranean diet one of the healthiest around. Whole grains are rich in fiber, magnesium, and B-vitamins; fruits and vegetables are filled with heart-healthy antioxidants; and olive oil, fish, and nuts provide artery-friendly mono- and polyunsaturated fats. Make these delicious and healthful foods the foundation of your diet. In a few short months, you'll be on your way to reaping the long-term benefits.

Medically reviewed in March 2019.

Try a Mediterranean Menu for Blood Sugar Control
Try a Mediterranean Menu for Blood Sugar Control
We know that hearts "heart" a Mediterranean-style diet. But here's big news: so does your blood sugar. Yep. Mediterranean fare—rich in olive oil, veg...
Read More
What are the health benefits of prepared meal diet plans?
Int'l Health, Racquet & Sportsclub Association (IHRSA)Int'l Health, Racquet & Sportsclub Association (IHRSA)
A study published in the Archives of Internal Medicine compared prepared-meal plans like Jenny Cra...
More Answers
Everything You Ever Wanted to Know About the Flexitarian Diet
Everything You Ever Wanted to Know About the Flexitarian DietEverything You Ever Wanted to Know About the Flexitarian DietEverything You Ever Wanted to Know About the Flexitarian DietEverything You Ever Wanted to Know About the Flexitarian Diet
The top 13 takeaways from this plant-based eating plan.
Start Slideshow
Has Dieting Reduced Obesity in the Overall Population?
Has Dieting Reduced Obesity in the Overall Population?