Mediterranean Diet
What is the Mediterranean diet?
A Mediterranean diet is a nutrient-rich diet that has plenty to offer in terms of reducing the risk of heart disease, type 2 diabetes and some cancers. While diet trends come and go, the Mediterranean diet is the one way of eating that continues to be the gold standard for heart health.
The Mediterranean Diet is:
- Rich in healthy fats
- Rich in diverse fruits and vegetables
- Rich in legumes, nuts and wholegrains
- Lower in refined grains
- Lower in red meats
- Lower in heavily processed food
Why is the Mediterranean diet beneficial for heart health?
There are several key aspects of the Mediterranean diet that provide benefits for heart health. These include:
- Increased intake of nutrient-rich wholefoods vs heavily processed nutrient-deficient foods - which ensures adequate intake of fibre, and essential vitamins and minerals that contribute to heart health
- Increased intake of heart-healthy unsaturated fats, including Omega-3 fats - which help to lower triglyceride levels and may help increase HDL (good) cholesterol
- Increased fibre - which can reduce blood pressure and cholesterol and increase feelings of fullness
- Increased antioxidants - which can neutralise free radicals that can cause damage in the body
Heart-friendly foods from the Mediterranean diet that you should be eating regularly
Acknowledgement of Country
The Victor Chang Cardiac Research Institute acknowledges Traditional Owners of Country throughout Australia and recognises the continuing connection to lands, waters and communities. We pay our respect to Aboriginal and Torres Strait Islander cultures; and to Elders past and present.
