Three Day Cardiac Diet Menu – How do you follow the Mediterranean diet? This simple Mediterranean diet with expert advice and easy recipes is the best place to start! Use it as a blueprint to plan your meals and enjoy great Mediterranean flavors!
The Mediterranean diet has been named the best diet in the world for several years in a row by US News and World Report and other expert organizations. The Mediterranean diet is a heart-healthy, well-balanced diet that includes vegetables, fruits, whole grains, legumes, lean protein (especially from fish), and good fats from things like extra virgin olive oil and nuts.
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As someone who is a true daughter of the Mediterranean and grew up with the Mediterranean lifestyle, I love to share my experiences and help others learn about this delicious way of eating.
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Please note: the information shared here on Mediterranean Court is for your general information. It is not intended as diagnosis or medical advice. Please be sure to check with your healthcare provider before trying any new diet or way of eating. Never ignore professional advice or delay seeking treatment based on what you read.
Although the Mediterranean diet is a plant-based or plant-heavy diet, there are no major restrictive rules, deprivation or calorie counting like other diets. Eating Mediterranean style is all about filling up, indulging and enjoying your favorite treats in moderation!
This is not a “diet” in the restrictive sense, but a healthy eating pattern that you can customize and use every day to make healthier choices that honor your body.
To help you get started, I’ve put together a Mediterranean meal plan with some tips and recipes. Use my meal plan as a blueprint to help you make sustainable food choices and fill your meals with great flavor! And when you’re ready for more, check out my list of the best Mediterranean diet recipes!
The Authentic Mediterranean Diet Meal Plan And Menu
As always, be sure to check with your healthcare provider before trying a new diet or way of eating.
Here are the quick basics of what to eat when following a Mediterranean diet:
Food planning starts with the pantry. You’ll find that the Mediterranean diet uses simple ingredients that are readily available in most grocery stores (and you may already have some on hand). I have a complete Mediterranean diet shopping list for you. But in addition to stocking your fridge with veggies and greens, and your freezer with good wild fish and other seafood, here’s a short list of essentials I keep on hand and use often in Mediterranean cooking:
When planning your meals and dinners, keep in mind the basic principles of Mediterranean eating. Instead, focus on fresh vegetables, herbs, whole grains, legumes and nuts, with some protein such as fish and poultry. In general, this is how I plan my Mediterranean dinners for my family:
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You’ll find hundreds of Mediterranean recipes here on our site, but I put together a sample Mediterranean diet with a few simple recipes to get you started:
I’ve created a quick calendar for this sample meal plan. When you download the plan by clicking the button below, you will be able to click on the recipe names to see each recipe in its entirety.
For new recipes and my weekly meal plans, please subscribe to my FREE email list! I would love to have you as part of The Mediterranean Dish community! You can also follow along on Instagram, YouTube and Facebook for delicious ideas and daily inspiration.
I’m Suzy; born and raised right on the shores of the Mediterranean. I’m all for easy, healthy recipes with a big Mediterranean flavor. Three values guide my cooking: eat with the seasons; use whole foods; and above all share it! So glad you’re here…Our next blog is from Chrissy Freer is a nutritionist and health writer working in food publishing. Her main interests are diet and lifestyle interventions for the prevention and treatment of chronic diseases.
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She recently completed a Masters in Human Nutrition at Deakin University to further her continuing knowledge of nutrition. As part of her degree, Chrissy completed a project on healthy ageing, in which the Deakin Institute for Physical Activity and Nutrition has expertise. Below, she shares some insights from her project, including what the DASH+ diet is and how it can reduce the risk of heart disease.
You probably know someone who has high cholesterol and is controlling it with medication. One in three adults has high cholesterol, but two in three have abnormal blood lipids (called hyperlipidemia). Having “bad” high-density lipoprotein (LDL) cholesterol puts you at increased risk for atherosclerosis (plaque in the arteries), high blood pressure and heart disease. In fact, heart disease is the leading cause of death worldwide.
Following a healthy diet can improve blood lipids and reduce the risk of heart disease. The Dietary Approaches to Stop Hypertension (DASH), first developed in the 1990s, is recommended for lowering high blood pressure (hypertension). The DASH diet emphasizes eating plenty of fresh fruits, vegetables, and whole grains, as well as including low-fat dairy products, fish, lean meats, and nuts, while limiting salt, processed sugar, and saturated fat. The DASH diet has also been recognized as a strategy for improving blood lipids and heart disease risk, and has been scientifically shown to lower LDL cholesterol in a large controlled feeding trial.
While the original DASH diet lowered LDL and total cholesterol, it also lowered the “good” high-density lipoprotein (HDL) cholesterol and had no significant effect on the “bad” triglycerides. A subsequent study looking at manipulation of DASH macronutrient ratios showed an increase in DASH healthy fats (mono- and polyunsaturated fatty acids) of 10%, with a corresponding reduction in carbohydrates, also reduced triglycerides and possibly increased “good” HDL cholesterol. This modified version of DASH with additional healthy fats (herein referred to as DASH +) may further enhance the lipid and heart health benefits of DASH.
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How the DASH Diet Can Help You Lose Weight, Lower Your Blood Pressure, and Reduce Your Risk of Heart Disease
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This article was peer-reviewed by Samantha Cassetty, MS, RD, a nutrition and wellness expert with a private practice based in New York City.
Our stories are reviewed by healthcare professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical examination advice.
The DASH diet, which stands for Dietary Approaches To Stop Hypertension, is exactly what the name suggests: an eating plan designed to help lower or control high blood pressure.
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Since its development in the early 1990s, the DASH diet has been endorsed by the National Institutes of Health (NIH) as an effective way to lower blood pressure and reduce people’s risk of high blood pressure and heart disease over time. .
Today, nutritionists say the DASH diet is one of the healthiest and most sustainable diets out there. Although it’s aimed at people trying to lower their blood pressure, it offers a flexible diet that focuses on the basics of healthy eating – so almost anyone can follow it.
Note: There is no food group that the DASH diet restricts. Instead, the DASH diet emphasizes heart-healthy foods and the judicious moderation and moderation of foods high in fat and salt.
The DASH diet provides a recommended number of daily and weekly servings of these food groups. These free serving guidelines are what make the diet sustainable and flexible, allowing each person to choose their own meal plan.
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The DASH eating plan encourages followers to choose healthy foods that help control blood pressure. Otherwise,
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