Hey there, Mamas! With summer fast approaching, it’s a great time to think about our heart health. Since many of us are more active during the warmer months, our heart is working the hardest it does all year. So, how can you optimize your heart through diet? The Mediterranean Diet is all about heart health (and May is Mediterranean Diet month)! Don’t get too stressed about the word “diet” in the title – the Mediterranean Diet is more so a lifestyle change and a shift in the amounts of foods we usually eat.
The Research
First, the research – as in why are we even considering this “diet” when you can just watch portion size or count calories to lose weight?
The Seven Countries Study was initiated shortly after World War II. It examined the idea that Mediterranean-style eating patterns contributed directly to improved health. This study ran from 1947-1981 (wow!) and examined the health of nearly 13,000 middle-aged men in the United States, Japan, Italy, Greece, the Netherlands, Finland, and then-Yugoslavia. What they found was that adherence to a Mediterranean diet is associated with a significant improvement in health status; specifically, a reduction in overall mortality (death), especially from heart disease. They also noted a decrease in the occurrence of (and death from) cancer. Like that wasn’t enough, reduced rates of Parkinson’s disease and Alzheimer’s disease were noted in those following a Mediterranean-style eating pattern.
Pregnant? A study done on French-Caribbean women showed that a Mediterranean diet pattern may reduce the rates of preterm delivery in women who were overweight or obese prior to pregnancy.
The Basics 
So what are the cornerstones of this “diet”? As you can see in the Pyramid, being active and enjoying meals with others is a main component of the Mediterranean lifestyle. This will help keep our bodies and minds active.
See this RDN Mama article for more about family dinners.
The next largest chunk contains fruits, vegetables, whole grains, (all kinds of fiber!) and healthy fats and proteins from olive oil (replacing margarine or butter), beans, nuts, legumes, seeds. It emphasizes the use of herbs and spices (not salt) for flavor.
Check out this RDN Mama article for Fun with Fiber and this one for the Skinny on Fat
Fish and seafood are the next tier. It is recommended that these foods are consumed twice weekly. Not only are fish and seafood typically lower in saturated fat than meats and poultry, but they contain omega-3 fatty acids, which can reduce inflammation throughout the body and delay or prevent atherosclerosis and heart disease. Omega-3s can also aid with fetal, infant, and child brain and neurological development.
Pregnant? Take a look at this RDN Mama article regarding safe seafood.
The fourth tier contains poultry, eggs, cheese, and yogurt, which with moderate portions can be consumed daily to weekly. At first, I thought that maybe decreased bone density (which can lead to osteoporosis) would be a side effect of the Mediterranean diet. Their suggestion of “moderate” portions daily to weekly is in strong contrast to the US suggestions of 3 servings of low-fat dairy each day. However, research shows that the Mediterranean diet pattern, particularly when combined with additional olive oil, can improve bone markers.
The top tier of the pyramid contains red meat and sweets, which are recommended to be consumed less than any other foods. Red meats, if not from a lean cut, can contain excess fat and cholesterol. Added sugar gives calories with virtually no nutritional value – essentially “empty” calories, which can lead to excess weight gain if consumed in excess.
Check out this RDN Mama article for more on calories.
Thirsty? Beverages are found on the side of the pyramid. Water is highly emphasized and red wine is suggested in moderation (with your physician’s blessing, of course).
Let’s Do It!
Interested, but not sure where to start? Try incorporating some of these tips from www.oldways.com (or check out this neato calendar with tips for every day):
- Load up on the veggies! Soups, salads, sandwiches… almost any dish can benefit from a few extra veggies! I will add chopped spinach to almost anything (like this recipe)! (So easy, and it cooks down so much; you’ll hardly notice!)
- Make meat a garnish. Swap the way Americans usually serve meat and vegetables. With the veggies as your main dish, a little bit of meat can make a nice complement. Skip the urge to have meat be your meal’s centerpiece.
- Always eat breakfast. Start your day with fiber-rich foods such as fruit and whole grains to keep you pleasantly full for hours. Layer granola, yogurt, and fruit, or break out of your sweet breakfast rut with some whole grain toast and avocado. Check out this recipe or this easy breakfast trick.
- Eat seafood twice a week. Fish are a great source of omega-3 fats!
- Cook a vegetarian meal one night a week. Build meals around beans, whole grains, and vegetables, and heighten the flavor with fragrant herbs and spices. Down the road, try two or more nights each week.
- Use good fats. Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts & seeds, olives, and avocados.
- Enjoy some dairy products. Eat Greek or plain yogurt, or some cheese – just don’t go overboard.
- For dessert, eat fresh fruit. Summer is a great time to choose from a wide range of tasty, local fruits. Make sweets a “treat” – for special celebrations only.
Also, you can look for this symbol on packages. 
To use the Med Mark, products must meet these health thresholds per serving:
- Artificial trans fats: limit of zero grams (no added trans fats in any amount)
- Saturated fat: limit of 8 percent of total calories from saturated fat
- Sodium: limit of 480 milligrams (for individual food) or 600 milligrams of sodium (for meal-type products)
- Added sugars: limit of 4 grams (or about 1 teaspoon)
Make the most of Mediterranean Diet Month (and get your heart in shape for summer) by incorporating some of these tips!
What’s your family’s favorite way to go Mediterranean?
References:
http://oldwayspt.org/resources/heritage-pyramids/mediterranean-diet-pyramid/med-diet-health
http://seafoodhealthfacts.org/seafood_nutrition/practitioners/omega3.php
Fernández-Real, J., Bulló, M., Moreno-Navarrete, J., Ricart, W., Ros, E., Estruch, R., & Salas-Salvadó, J. (2012). A mediterranean diet enriched with olive oil is associated with higher serum total osteocalcin levels in elderly men at high cardiovascular risk. Journal Of Clinical Endocrinology & Metabolism, 97(10), 3792-3798. doi:10.1210/jc.2012-2221
Saunders, L., Guldner, L., Costet, N., Kadhel, P., Rouget, F., Monfort, C., & … Cordier, S. (2014). Effect of a Mediterranean Diet during Pregnancy on Fetal Growth and Preterm Delivery: Results From a French Caribbean Mother-Child Cohort Study (TIMOUN). Paediatric & Perinatal Epidemiology, 28(3), 235-244. doi:10.1111/ppe.12113
Sofi F, Cesari F, Abbate R, et al. Adherence to Mediterranean diet and health status: meta-analysis. British Medical Journal. 2008;337:a1344-50.