The people in certain countries around the Mediterranean sea (like Italy and Greece) had very little heart disease compared to Americans.
The researchers believed that the reason for their low heart disease rates was their healthy diet.
This diet was high in plants, including fruits, vegetables, whole grains, breads, legumes, potatoes, nuts and seeds.
They also used hefty amounts of both extra virgin olive oil and red wine, along with moderate amounts of fish, poultry, dairy and eggs. Red meat was eaten only rarely. Although this type of diet has been consumed for a long time around the Mediterranean, it only recently gained mainstream popularity as a good way to improve health and prevent disease.
Mediterranean Diet
Breakfast
6 oz. Greek yogurt topped with ½ cup strawberries and 1 tsp. honey
1 slice whole-grain toast with half mashed avocado
Lunch
1 whole-grain pita with 2 tbsp. hummus and stuffed with 1 cup fresh greens and 2 slices tomatoes
1 cup minestrone soup
1 medium orange
Water with 1 lemon wedge
Snack
1/8 cup sliced almonds
1/8 cup peanuts
Dinner
3 oz. salmon topped with 1 tsp. tarragon and 1 tsp. mustard over
½ cup couscous, ½ cup zucchini, and 4 spears asparagus
Salad—
½ cup arugula
½ cup baby spinach
1 tbsp. shaved parmesan cheese
1 tbsp. vinaigrette dressing
8 oz. glass of water
Dessert
Small bunch grapes
½ cup lemon sorbet
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