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The Mediterranean diet encourages nine servings of fruits and vegetable per day, which studies have shown can reduce a person’s risk of cardiovascular disease by as much as 60%Photo K-State Research and Extension<\/p>\nThe Mediterranean diet encourages nine servings of fruits and vegetable per day, which studies have shown can reduce a person’s risk of cardiovascular disease by as much as 60%Photo K-State Research and Extension<\/p>\n
K-State Extension news service<\/p>\n
MANHATTAN, Kan. \u2013 The growing popularity of a plan that encourages people to eat more healthy foods and less added sugars is not really about getting rid of specific foods in the diet completely, says a K-State Extension agent in Johnson County.<\/p>\n
Chelsea King notes that the Mediterranean diet \u201cis really more about an overall lifestyle and making small changes to eat more nutritious foods and less of the not-so-nutritious foods most of the time.\u201d<\/p>\n
\u201cTypically, when you hear \u2018Mediterranean\u2019 you think of the region or a specific cuisine, when \u2013 really \u2013 eating the Mediterranean way is focused on a holistic approach to incorporating healthy protein and healthy fats. It\u2019s also about eating more fruits, vegetables and whole grains; incorporating nuts and seeds; and eliminating added sugars.\u201d<\/p>\n
King \u2013 a nutrition, food safety and health extension agent \u2013 says some studies have shown that eating nine servings of fruits and vegetables a day could reduce a person\u2019s risk of cardiovascular disease by as much as 60%.<\/p>\n
\u201cAntioxidants, which are found abundantly in fruits and vegetables, are really important for heart health, as well as overall health,\u201d she said. \u201cSo when we eat these foods, we\u2019re talking about getting the most bang for our buck.\u201d<\/p>\n
\u2018Heart Healthy\u2019 fats \u2013 such as avocado oil and olive oil \u2013 are more friendly to the heart than saturated fats like butter and lard, according to King.<\/p>\n
\u201cOne of the problems with fruits and vegetables is that many people do not like the taste or texture,\u201d King said. \u201cBut there are a multitude of ways that you can cook vegetables to make them tasty. Grilling fruit and vegetables can be a great way to add a different flavor profile. Roasting them in the oven, or saut\u00e9ing them in a pan are also great options.\u201d<\/p>\n
\u201cThe one thing to be aware of is that we don\u2019t want to cook fruits and vegetables for long periods of time. The longer they\u2019re exposed to heat, the more that those traditional benefits \u2013 vitamins and minerals \u2013 can be lost.\u201d<\/p>\n
Some heart-friendly whole grains include brown rice and whole wheat flour. Beans, legumes and other high fiber, high protein foods are also good for the heart and overall health.<\/p>\n
King said a traditional Mediterranean diet encourages eating fish or seafood 2-3 times a week. Fresh fish is a good option but may be more expensive. Frozen and canned varieties are beneficial as well and may be more budget friendly. If buying canned products, choose low-sodium options. Meats can be part of the diet, though consumers should choose leaner options.<\/p>\n
All of those recommendations, King says, fall into the traditional way of thinking about a Mediterranean diet, \u201cand help us eat a healthier diet whether or not the individual is purposefully following the Mediterranean style.\u201d<\/p>\n
King recently talked at length about healthy eating and the importance of physical activity on living a longer, healthier life on the weekly radio program,\u00a0Sound Living<\/a>, produced by K-State Extension.\u00a0The program is available online.<\/a><\/p>\n