The Mediterranean Lifestyle

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