How to Increase Heart Health With a Mediterranean Diet

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By Theresa Curry
eHow Contributing Writer

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For years, scientists have known that people in Mediterranean countries enjoy a resistance to heart disease based on their diet. The interest began when World Health Organization realized that some of the impoverished people in countries recovering from World War II were actually healthier than their U.S. counterparts. You can increase your heart health with a Mediterranean Diet by focusing on a variety of healthy and delicious foods.

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Difficulty: Moderately Easy

Instructions

Things You'll Need:

Fresh or frozen vegetables and fruits
Olive oil
Fresh or frozen chicken and fish
Whole grains
Dried beans and peas
Garlic
Nuts
Red wine
Cheese and yogurt

How to Increase Heart Health with a Mediterranean Diet

Step 1

Substitute olive oil for butter, margarine and vegetable oils.
Step 2

Choose most of your food from plant sources, such as fruits, vegetables, grains, beans and nuts.
Step 3

Eliminate red meat and substitute small amounts of fish, turkey and chicken.
Step 4

Eat a little bit of cheese or yogurt daily.
Step 5

Drink a moderate amount of wine (2 glasses for men, 1 for women) daily.

Tips & Warnings

Use almonds rather than sweets for a snack
A small amount of chocolate daily (about the size of one piece from a box of chocolates) contributes enjoyment and satisfaction as well as some antioxidants to the Mediterranean diet.
Wine is only of benefit to those who do not suffer from alcohol addiction. Eliminate the wine from the Mediterranean diet if you have a problem with addiction.

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