COLUSA REGIONAL MEDICAL CENTER,
Caring for our Community

HEART HEALTHY EATING THE MEDITERRANEAN WAY

by, Marsha Vernoga, Registered Dietician

What is the Mediterranean Diet?
Features abundance of:

                   -vegetables -legumes -breads and grains
                   -fruits -nuts, seeds
                   -cereals/pasta
                   -regular use of olive oil
                   -moderate amounts of fish, poultry
                   -small amounts of red meat
                   -moderate amounts of dairy (yogurt, cheese)
                   -moderate consumption of alcohol (wine at meals)

Why eat in the Mediterranean way?

· Heart disease substantially reduced (heart attack, stroke, hardening of the arteries, mortality)

· Protection against cancer, arthritis, diabetes, osteoporosis, Alzheimer’s disease

· Slows the aging process

· Promotes longevity

· Considered moderate-does not require radical changes in eating habits (better compliance over long-term)

Lyon Diet Heart Study

· 605 patients who had survived a heart attack

· After 4 years, patients who ate Mediterranean diet with increased omega 3 fatty acids and monounsaturated fats (olive oil and nuts) had 55% reduction in risk of death and 50-70% decreased risk of recurrent heart problems compared with patients on control diet.

Fat intake

· Focus of diet is not to limit total fat intake

· Make wise choices about type of fat:

            -low in saturated fat, trans fat
                       - generous omega-3 fatty acids (fatty fish, walnuts, flaxseed, various vegetables
                       - abundant monounsaturated fat (olive oil, nuts, avocados)
                          Olive oil replaced other fats-margarine, butter

Olive Oil

· Mostly monounsaturated fat (oleic acid)

· Rich in Vitamins A, B-1,B-2, C, D,E, K and iron

· Reduces total and LDL (bad) cholesterol with favorable effect on triglycerides and HDL (good) cholesterol

· May lower blood pressure

· Inhibits oxidation of LDL cholesterol

· Improve insulin sensitivity

· Decrease tendency of blood to clot

· Significant amounts of flavonoids-decrease risk of cardiac mortality

Fish

· Important in prevention of CAD

· Currently recommend at least 2x/week (8 oz).

· Protective effects most likely related to omega-3 fatty acids-especially DHA and EPA

Helps regular heart beat, makes blood less likely to clot, protects arteries from damage
Best fish sources: mackerel, salmon, herring, sardines, albacore tuna, trout, bluefish
Can also get omega-3 from flaxseed, canola oil, walnuts, soybeans,

other beans

Plant Sources

Breads, potatoes
Grains-pasta, couscous, rice, polenta, bulgur
Fruits and Vegetables-variety!
Herbs-basil, rosemary, parsley, mint, tarragon, Thyme

Legumes-chickpeas, lentils, peanuts, beans, peas
Tree nuts- almonds, hazelnuts, pistachios, walnuts
Seed-primarily sesame seeds

***Critical importance: Ratio of plant foods to animal foods at high level (suggest 8 or more servings a day)

Typical Grain Dishes

Dense and hearty whole grain breads
Pasta in endless shapes with unique sauces
Creamy risotto (Italian rice dish)
Spanish rice
Greek rice pilaf
Polenta (cornmeal-based)
Gnocchi (Italian dumplings)
Bulgur wheat (Mideast)
Couscous (Africa and Middle East)
Pizza, calzones, moussaka, vegetable/meat pies

Legumes

· Take the place of meat as main course or used to stretch small amounts of meat to serve more

· Generally consume two ½ cup servings/day (recommend minimum of 3 servings/week)

· Excellent sources of protein, fiber, vitamins, minerals, phytochemicals

Nuts and Seeds

· Add significant nutrients, phytochemicals, protein, monounsaturated fats, fiber

· 80% of calories from fat however, contain 10% sat fat and no cholesterol

· Studies show frequent seed and nut intake linked to low rates of certain cancers and heart disease

· Add flavor and crunch to diet, convenient and nutritious snack item

Nuts and Seeds

· Consumption in diet 1 oz. or 2 Tbsp. nut butter per day (often spread across day)

· Avoid those packaged with added hydrogenated oils

· Most common:

-walnuts -almonds -hazelnuts

-pine nuts -pistachios

-peanuts (legume)

Eggs

· White contains high quality protein

· Yolk contains cholesterol and some sat fat

· Recommend 0-4 eggs/week including those used in baking and prepared foods

Meat, Poultry, Fish, Dairy, Egg Consumption

· Less importance and appear less frequently

· Used for flavoring rather than as main event of meal

· Moderation gives you nutritional benefits without excess sat. fat and calories and still leaves room for highly beneficial plant foods

· Choose animal products closer to base more often-the higher you go, the more sat fat

Low Intake of Dairy

· Principally in form of cheese and yogurt

· Per-capita consumption:

Crete: 3 oz cheese/week, 1 cup yogurt
Italy:2 oz. cheese/week, 2+ cups yogurt

· Only need small amounts of high-fat, full flavored cheeses to accent dishes

· Calcium sources: dark green vegetables, figs, sesame seeds, beans

Fat Content of Cheeses

· Low fat (3 gm or less per serving)

· 1% fat cottage cheese, grated Parmesan and Romano, nonfat ricotta

· Medium fat (5 gms or less per serving) part-skim mozzarella, low fat cheddar, feta

· High fat (more than 5 gm fat per serving) bleu, brie, cheddar, provolone, edam, Swiss, Colby, ricotta, gruyere, camembert

Limiting Meat Consumption

· Plan your meals for the week

· Choose lean cuts and smaller portions

· Plan 4-5 meals/week that include some meat but only one where meat is center focus

· Stretch one piece of meat to last several meals roast

· beef, mix with rice, pasta sauce, salad, soup

· Begin to use meat, poultry, and fish as flavoring elements-small amount in each dish

· Substitute seafood for meat or poultry-stir-fry, soup, salads

· Keep experimenting with non-meat dishes

Limiting Meat Consumption

· Buy most of your groceries from produce section; avoid meat section

· Shop at farmer’s markets or local produce stands (use grocery for staples)

· Reserve large pieces of meat for holidays and special occasions

· Once you learn to eat plant-centered diet, you may not miss meat at all (often plant-based dishes are more interesting and creative)

**Even when meat dominates Med. menu, it is surrounded by plant foods of all types

Other keys to Mediterranean eating

· Eating what is freshest and available locally

· Quality in food, not quantity

· Fresh and whole-not processed or refined

· Primarily plant based

· Relish experience of eating-savor every bite!

· Also playing key role:

· Regular physical activity at level to promote

healthy weight, fitness and well-being

Colusa Regional Medical Center is an equal opportunity provider and employer.