Why a Mediterranean lifestyle?
This lifestyle lowers the risk of heart disease.
It is not a restrictive diet, but involves heart healthy foods and lifestyle habits.
Encourages you to enjoy homemade, seasonal meals with family and friends.
Components of a Mediterranean Lifestyle
Fruits and vegetables at every meal
Whole grains with fiber
Nuts, beans, and/or lentils daily
Olive oil (a heart healthy source of fat)
Fish, shellfish, poultry, and eggs are main sources of protein
Cheese, plain yogurt, and other low- fat dairy
Fresh herbs and spices for seasoning
Daily exercise
Drink enough water daily (8+ cups or 64+ ounces)
Optional alcohol in moderation (2servings per day for men; 1 serving per day for women)
Spending mealtime with family and friends
Mediterranean Eating Pattern
Every meal
Fruits
Vegetables
Whole grains
Olive oil (healthy fat)
Daily
Nuts and Seeds
Beans and legumes
Dairy products
Herbs and spices
Weekly
Fish
Poultry
Eggs
Occasionally
Sweets
Red meat
Processed meat
Note: Traditional and cultural foods are an important part of a healthy lifestyle.
Physical Activity
Try to get 30 minutes of physical activity a day, 5 days a week. This can be done in short bursts throughout the day or all at once. Any movement is better than none!
Examples
Playing tag with children
Dancing
Walking with friends
Swimming
Chair exercises
Lifting
Free exercise videos
Yoga
Hiking with your dog
Tai Chi
Water aerobics
Skating
Hand cycling
Rowing