Mediterranean Diet 101: Swap Your Plate for Heart Health
Olive oil, fish and colorful plants can cut cardiovascular risk by 30 %—here’s how to start in one week.
Hook
**People in Crete once had < 3 % heart‑disease deaths—despite high fat intake.** Their secret? A Mediterranean pattern rich in olive oil and veggies.
TL;DR
- 50 % of calories from plants
- Extra‑virgin olive oil = main fat
- Fish/legumes 3× week; red meat < 1× week
What is the Mediterranean diet?
A whole‑food eating style rooted in Greece, Italy and Spain: abundant produce, pulses, whole grains, nuts; moderate dairy and wine; minimal processed food.
Science‑backed benefits
1. **Heart health** – PREDIMED trial: 30 % fewer major cardiac events.
2. **Weight management** – higher fibre increases satiety vs. Western diet.
3. **Brain protection** – 35 % lower Alzheimer’s risk in NIH‑AARP cohort.
Common pitfalls
- Excess wine ≠more benefit; keep to 1 glass/day.
- “Mediterranean” pizzas soaked in cheese miss the point.
7‑day transition plan
| Day | Breakfast | Lunch | Dinner |
|-----|-----------|-------|--------|
| 1 | Greek yogurt + berries | Chickpea salad | Grilled salmon + quinoa |
| 2 | Oatmeal + walnuts | Left‑over salmon wrap | Lentil soup + side salad |
| … | … | … | … |
Myth vs fact
| Myth | Fact |
|------|------|
| "Too expensive." | Beans, seasonal veg keep cost low. |
| "Low‑fat is healthier." | Quality **unsaturated** fat is cardio‑protective. |
Interactive bonus
👉 **Download our printable Mediterranean grocery list** and start tomorrow.
Take‑home message
Shift half your plate to plants, choose olive oil, enjoy fish twice weekly—small moves, big heart gains.
References
1. Estruch R et al. *N Engl J Med* 2013.
2. Scarmeas N et al. *Ann Neurol* 2006.