9 Mediterranean diet plan for heart health

Emphasize Plant-Based Foods

Consume fruits, vegetables, whole grains, legumes, nuts, seeds, and extra virgin olive oil as the foundation of your meals.

Eat Fish and Seafood Regularly

At least twice a week, try to incorporate fish, particularly fatty fish like sardines, mackerel, and salmon.

Limit Red Meat

Lean protein sources like chicken, eggs, and plant-based proteins like beans and lentils should be substituted for red meat in diets.

Use Healthy Fats

Use healthy fats instead of butter and other saturated fats, such as those found in nuts, avocados, and extra virgin olive oil. Reduce your intake of processed foods that are high in trans fats.

Season with Herbs and Spices

Use herbs, spices, and garlic to flavor your food instead of salt to cut down on sodium and boost antioxidants.

Include Dairy in Moderation

Opt for dairy substitutes like soy or almond milk, or choose low-fat dairy products like yogurt and cheese in moderation.

Enjoy Fruits and Nuts for Snacks

Eat whole foods like fruits, nuts, seeds, and vegetables as a snack rather than processed foods that are heavy in fat and sugar.

Moderate Alcohol Consumption

If you consume alcohol, do so sparingly. A Mediterranean diet typically includes moderation when it comes to alcohol, especially red wine.

Stay Hydrated

You should restrict your use of sugary beverages like soda and juice and drink lots of water throughout the day.