Studies show that people from Mediterranean countries tend to have lower rates of heart disease. Could it be because of their diet? New studies suggest that eating a diet rich in olive oil, nuts, beans, fish, fruits, vegetables and an optional glass of red wine per day, may decrease the risk of heart disease. Individuals at a high risk for heart disease, may lower their risk up to 30% by switching to the Mediterranean diet.
A Guide to the Mediterranean Diet:
- an abundance of fruits, vegetables, grains, beans, nuts, and seeds.
- emphasis on seasonally fresh and locally grown foods
- olive oil replaces other fats and oils including butter and margarine
- lower your daily consumption of cheese, yogurt, and other milk products
- consume low to moderate amounts of fish and poultry twice a week
- lower consumption of red meat to a few times per month, 12 to 16 ounces per month
- optional consumption of a glass of red wine per day
Recipe: Greek-styled Baked Salmon
- 8 (5 ounce) salmon fillets, with skin
- 1/4 cup olive oil
- 4 plum tomatoes, diced
- 1/2 cup crumbled feta cheese
- 1/4 red onion, diced
- 1 tablespoon chopped fresh basil
- 4 kalamata olives, sliced
- 1 tablespoon lemon juice
- Preheat oven to 350 degrees F
- Brush each salmon fillet on all sides with olive oil and arrange into the bottom of a glass baking dish with the skin facing down. Scatter the tomatoes, feta cheese, onion, basil, and olives over the fillets, sprinkle with lemon juice.
- Bake in the preheated oven until the salmon flakes easily with a fork, about 20 minutes.