February is heart health month and cardiovascular disease is a leading cause of death for both men and women. The more risk factors you have, the greater your risk. Some of those risk factors are high blood pressure and cholesterol, diabetes, overweight, excess alcohol consumption and physical inactivity.
Heart disease and stroke can be reduced by up to 80% by making healthy changes such as eating healthy, keeping a healthy weight, staying active and reducing your stress.
Is this advice sounding familiar? It’s also the advice to follow to reduce your risk of cancer.
Numerous studies have shown that a Mediterranean diet can promote weight loss, regulate blood sugar levels and benefit heart health, which lowers your risk of heart disease and stroke.
How do you follow a Mediterranean diet? It’s actually pretty simple. It focuses more on plant-based foods such as vegetables and fruits, whole grains, legumes, nuts, seeds and healthy fats. Encourages fish and seafood, which are rich in omega-3 fatty acids. And cuts back on red meat, added sugars and processed foods.
Here’s some suggestions to get you started:
- Vegetables: tomatoes, broccoli, kale, spinach, carrots, cucumbers, sweet potatoes
- Fruit: figs, melons, grapes, apples, bananas, oranges
- Legumes: beans, peas, lentils, chickpeas and peanuts
- Nuts and seeds: almonds, walnuts, cashews, sunflower and pumpkin seeds, almond and peanut butter
- Whole grains: oats, rye, barley, buckwheat, whole grain wheat
- Fish and seafood: salmon, sardines, tuna, shrimp, oysters, clams
- Eggs and Greek yogurt
- Healthy fats: extra virgin olive oil, olives, avocados, chia seeds
And what does a typical day look like?
Breakfast
- Greek yogurt with blueberries and pumpkin seeds
- One egg over top sliced tomatoes with rye toast
Lunch
- Mixed green salad with feta, tomatoes, olive oil and lemon juice, pita bread dipped in hummus
- Mediterranean bean salad (recipe on the recipe tab)
Dinner
- Poached salmon, sauteed spinach and artichoke with roasted potatoes
- Grilled shrimp skewers with whole grain pesto pasta
In good health,
Cheryl Wahl, RHN, Cancer Coach
