Dr. Eapen highlights five pillars, or features, of a Mediterranean habit of eating.
Pillar 1: Remove certain foods from your diet
The first step in a Mediterranean eating pattern: cut out processed and ultra-processed foods, fast foods, saturated fats, and added sugars from your diet. Researchers have linked these foods to increased rates of heart disease, as well as conditions like diabetes, hypertension, and even cancer.
“Adding good to a lot of bad isn’t going to help, so it’s important to start by cutting out these food groups,” says Dr. Eapen. “Unfortunately, many of those foods are pervasive in Western society.”
Pillar 2: Add fresh fruits, veggies and seeds
Once you’ve removed processed foods from your diet, you can start reorganizing your meals around new foods. Dr. Eapen emphasizes the importance of fruits and vegetables.
“I like to tell people: when you choose meals, have a lot of color on your plate. That’s usually an easy way to ensure you get enough fruits and vegetables,” he says.
Pillar 3: Pour on extra virgin olive oil
Olive oil is a defining feature of a Mediterranean diet. It’s rich in high-end polyphenols and monounsaturated fats, and getting enough in your diet is easy.
“Generally, just a tablespoon of olive oil a day has health benefits,” says Dr. Eapen. “I also recommend people increase their intake by cooking with it, such as when sautéing or using it in salad dressings.”
However, Dr. Eapen says to be mindful of olive oil’s shelf life to protect its heart-healthy benefits.
“People don’t realize when olive oil comes into contact with oxygen, it destroys the healthy polyphenols and fats. Extra virgin olive oil, especially, can easily oxidize,” says Dr. Eapen. “I recommend purchasing small batches in dark bottles and storing them in cool places. It’s like wine – once you open it, you only have a few days to use it.”
Pillar 4: Include nuts
Nuts are another easy, heart-healthy food you should incorporate into your daily diet. Common heart-healthy nuts include:
- Almonds
- Brazil nuts
- Hazelnuts
- Pistachios
- Walnuts
Dr. Eapen says you don’t need more than a handful of nuts daily. Overindulging can have consequences.
“Avoid eating too many nuts because they are so high in fat,” says Dr. Eapen. “You can have too much of a good thing.”
Pillar 5: Make fatty fish a staple
The final pillar of the Mediterranean diet includes fatty fish. But which fish count as healthy, fatty fish? The MASH acronym can help:
- Mackerel
- Anchovies
- Salmon or sardines
- Herring
However, salmon is by far the most common and popular fatty fish option. Dr. Eapen recommends about three servings of fatty fish per week.
But wait, what about red wine?
You’ve probably heard a Mediterranean-style diet includes red wine. While it’s been a recommended component in the past, new research on the health effects of red wine has changed what doctors recommend.
“We used to focus on the heart benefits of alcohol. But we’ve found in the last few years alcohol in general, no matter what you drink, increases your risk of cancer,” says Dr. Eapen. “So even though alcohol has some heart benefits, what’s the point if it just increases your risk of cancer? If you do already drink alcohol, only do it socially and try not to do it every day.”
Ultimately, these pillars offer a foundation to guide healthier eating habits and create an opportunity to find what works for you.
“With these pillars, you can construct a unique Mediterranean way of eating for yourself,” says Dr. Eapen. “My biggest advice is to be flexible. Try to do good 80% of the time, and give yourself some grace the other 20% if you slip up.”
Heart-Healthy Recipes
Cardiovascular disease is one of the most common health conditions adults faces in the U.S. today. Thankfully, there are many methods to prevent this disease. One of the simplest methods is to watch what you eat.
Find heart-healthy recipes with Emory Heart & Vascular to make your heart—and your taste buds—happier.
