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Basic Components of a Mediterranean Diet |
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Component |
Benefits |
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Omega-3-rich1 fish 1-2 times per week or omega-3 supplements2 |
Reduces all-cause mortality and sudden cardiac death post-MI; lowers triglycerides (high doses) and blood pressure; improves insulin resistance; boost the immune system; may help prevent cancer, arthritis, depression, Alzheimer’s disease. |
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Monounsaturated cooking oils (olive, flaxseed, or canola) |
Does not increase LDL cholesterol or decrease HDL cholesterol (unlike high saturated fat or high intake or refined carbohydrate). “Metabolically neutral” calorie source for people with insulin resistance. |
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Fresh fruit and vegetables (5-10 servings per day); use wide variety |
High concentrations of vitamins, minerals, fiber, and phytochemicals3 help prevent heart disease, stroke, and many types of cancer (colon, stomach, prostrate). |
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Vegetable protein from nuts and beans 1-2 times per week |
Lowers LDL cholesterol; improves digestion; may reduce CHD and certain cancers. Nuts are an excellent source of protein, monounsaturated fat, fiber, and minerals. Beans contain high-quality protein, fiber, potassium, and folic acid.4 |
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Limit saturated fats to < 10-20 grams per day |
Saturated fats increase LDL cholesterol, which promotes atherosclerosis and increases the risk of CHD and stroke. Saturated fats are also linked to certain cancers. |
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Avoid trans fats |
Trans fats are manufactured from vegetable oils and are used to enhance the taste and extend the shelf-life of fast foods, French fries, packaged snacks, commercial baked goods, and most margarines. Trans fats may be more atherogenic than saturated fats. Food manufacturers are not required to list trans fats on food labels; instruct patients to avoid foods with “hydrogenated” or “partially hydrogenated” vegetable oil as first or second ingredient-these contain trans fats. |
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Increase dietary fiber to 20-30 grams per day |
Lowers LDL cholesterol; improves insulin resistance; reduces the risk of heart disease and diabetes; protects against colon cancer, and possibly breast cancer, irritable bowel syndrome, diverticulitis and hemorrhoids; prevents constipation. |
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At least one source of high-quality protein with every meal |
Produces satiety that last longer than high carbohydrate meals (reduces hunger and cravings); maintains muscle mass and bone strength. Lack of protein increases the risk of breast cancer, diabetes, and osteoporosis. |
Adapted from The Omega Diet, by A. Simopoulos, MD
- The typical American diet consists of an unhealthy ration (> 15:1) of omega-6:omega-3 essential fatty acids, favoring excessive production of proinflammatory, prothrombotic, and vascoconstrictive mediators of the arachidonic acid cascade (e.g. leukotines, thromboxane). Increasing consumption of omega-3 essential fatt acids helps regulate inflammation, thrombogenicity, arrhythmogenicity, and vascular tone.
- Omega-3 supplements may be considered for patients with documented CHD, especially if risk factors for sudden death are present (LV dysfunction, LVH, ventricular dysrhythmias).
- Phytochemicals are naturally occurring chemicals found in plants-many of them plant pigments-that act as free radical scavengers and protease inhibitors, among others. Examples include lycopene, beta-carotene, indoles, thiocyanates, lutein, resveratrol, ellagic acid, genistein, and allium.
- Folic acid lowers levels of homocysteine, a by-product of methionine metabolism associated with atherosclerosis.
If you or your physician feel you may be at increased risk for heart disease, we offer an intensive prevention program to assess your heart risk. This includes advanced lipid testing, as well as other new risk factor checks such as homocysteine, lipoprotein, and c reactive protein. We specialize in assessment and treatment to prevent heart disease with intensive dietary instruction, exercise prescription, and medical treatment of complex cholesterol problems and high blood pressure problems. Call and schedule your appointment to our Prevention Clinic at 870-935-6729. |
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