-
Step 1
Replace meat with fish a couple of times per week. This will help you cut back on animal fats, which are saturated. Fish will also offer you the benefit of Omega-3 oils which may improve heart health. Many people find an added benefit of replacing red meats with fish is weight loss.
-
Step 2
Cut back on red meat and saturated fats even more by having a few meatless meals throughout the week. Protein is important, but some people are under the misconception that eating meat is the only way to get protein in their diets. Meals based on beans, nuts and low-fat cheeses offer plenty of protein and cut down on saturated fats.
-
Step 3
Bulk up on whole grains. By grains I mean whole wheat, brown rice, oats and bulgur, not the processed breads and baked goods some of us may be use to. Not only is it good for your heart, it helps regulate digestion as well.
-
Step 4
Load up on fruits and vegetables. There's no denying most of us need more fruits and vegetables in our diets. Luckily, fruits and vegetables make up the bulk of a Mediterranean diet. Most Mediterranean meals are planned seasonally, based on local fruit and vegetable harvests. This practice offers a diet rich in healthy fiber and anti-oxidants. Cook with them, use fresh varieties as snacks and use seasonal fruits and vegetables to try out new recipes.
-
Step 5
Use olive oil. The health benefits of olive oil have been known for countless generations. Some Mediterranean diets may have higher fat content than many Western counter-parts, yet they often have lower instances of heart disease. It's not always about how much fat, but the type of fat and olive oil is a healthier fat. Olive oil may help reduce bad cholesterol and it offers anti-oxidant benefits.
