Mediterranean Diet Instructions

Obesity is one of the leading causes of heart disease and dysfunction, and can be avoided by altering your diet. By replacing unhealthy foods that contain saturated fats, artificial oils and chemicals with a healthful diet, it can help your heart remain healthy and strong. One such diet is the Mediterranean diet, which is full of fiber, low in saturated fat, and has been shown by the American Heart Association to lower cholesterol and keep the heart healthy.

Instructions

1

Eat large amounts of fresh produce, such as lettuces, roots, tomatoes, apples, beans, legumes, stalks and avocados. Fresh produce is high in vitamins and minerals, and low in calories and fat. This can allow you to eat a larger amount of food without gaining weight.

2

Eat a moderate amount of whole grains, including whole wheat bread, whole wheat pasta, whole grain oats, rice, millet and spelt. Whole grains are high in fiber, allowing your digestive system to function properly and eliminate waste more readily.

3

Use extra virgin olive oil on your salads and as a dip for your bread. Olive oil is a monounsaturated fat that is heart healthy and beneficial for your joints and internal organs.

4

Eat a small amount of fresh oily fish, such as salmon and tuna. Oily fish is high in omega fatty acids, which are healthful to the heart, body systems, glands and brain functioning.

5

Eat small amounts of dairy products, like milk cheeses, yogurts and cream. Dairy products are high in protein and vitamin D, which are helpful in developing muscle tissue and in maintaining bone density.

6

Avoid red meats and animal products that contain large amounts of fat, like hot dogs, bacon or burgers. These animal products are full of cholesterol and saturated fat, which is unhealthy for your heart.