The Mediterranean diet has long been recognized as a booster of heart health. It is linked to lower risks of heart disease, stroke, metabolic syndrome and brain health.
There is no one "Mediterranean Diet" just as foods differ around the Mediterranean. But if you want to eat in the Mediterranean style, include more fruits, vegetables, legumes, cereals, fish and monousaturated oils (such as olive oil), and moderate alcohol consumption (such as red wine with meals..
You would also want to eat less red meat, whole-milk dairy products, saturated fats and transfats.
Herbs and spices are incredibly high in anti-oxidants, especially that Italian favorite, Oregano. From numbers I've seen, 3 ounces of dried oregano has the total anti-oxidants of 90 pomegranates, 270,000 units.
People should get into herbs and spice variations on their recipes, and make any dish "Mediterranean" and heart healthy.
I even add a sprinkle of oregano to my eggwhites, and a spoonful of parsely flakes in my oatmeal.
Curry powder with turmeric is a very powerful spice in terms of its health benefits.
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