It is an established fact that heart disease is not as common in Mediterranean countries as it is in the U.S. Numerous studies have confirmed that these foods from this diet prevent heart disease and stroke.
Begin your journey to daily heart health by adding these items to your weekly grocery list.
 | OATMEAL AND OTHER WHOLE GRAINS Minimally processed whole grains such as barley, buckwheat, bulgur, farro, millet, oats, polenta, rice, wheatberries, breads, couscous, and pastas should be a daily part of the diet. They are filled with soluble fiber and potassium that lowers blood pressure. |
 | FISH Fish, seafood, dairy and poultry are eaten in moderation – 2 to 3 times per week. Fatty fish, such as mackerel, herring, sardines, albacore tuna and salmon, are rich in omega-3 fatty acids. These polyunsaturated fats help fight inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and lower the risk of stroke and heart failure. |
 | RAW AND STEAMED VEGETABLES ( Especially Leafy Greens) Vegetables from the traditional Mediterranean Diet include: artichokes, arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard greens, cucumbers, dandelion greens, eggplant, fennel, kale, leeks, lemons, lettuce, mache, mushrooms, mustard greens, nettles, okra, onions (red, sweet, white), peas, peppers, potatoes, pumpkin, purslane, radishes, rutabaga, scallions, shallots, spinach, sweet potatoes, turnips. |
 | BERRIES AND WHOLE FRUIT Whole fresh fruit such as apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, and tomatoes are staples of the Mediterranean diet. Blueberries, raspberries, strawberries, and blackberries receive especially high marks for heart health because of their various polyphenols, the antioxidants that fight inflammation. Polyphenols also give the fruits their bright colors. |
 | SEEDS AND NUTS Nuts and seeds pack a punch of health benefits. For example, flaxseeds are rich in omega-3s, lignans, and fiber. Chia seeds deliver omega-3s, fiber, & protein and sunflower seeds are a tasty way to get phytosterols, plant chemicals that lower cholesterol. Hazelnuts, walnuts, and pine nuts help you double up on healthy omega 3s. |
 | LEGUMES AND LENTILS Legumes/Beans are high in soluble fiber, which helps sweep cholesterol from your blood. That can limit the plaque buildup in arteries that leads to heart attacks. Dried yellow and green split peas, lentils of all colors, and other legumes help lower your cholesterol. They also make great swaps for meat. That’s because they have protein but less unhealthy saturated fats than meat. |
 | OLIVE OIL Olive oil is rich in plant-based omega-3 fatty acids and polyphenols that fight inflammation, together, they work to protect your heart. |
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- Follow our Lifestyle: Recipes Playlist on YouTube.
