Why Does the AHA Recommend the Mediterranean Diet?
We live in a world where we spend way too much time sitting at desks, staring at TV screens, not getting enough exercise and eating all kinds of junk food. The result is the epidemic of obesity that is ruining the health of millions of Americans. Even those who are not overweight suffer from the effects of this lifestyle. The age at which we succumb to heart attacks is rapidly coming down. Cardiac diseases are no longer a danger just for the middle-aged and elderly. Today, it is not uncommon for those in their twenties to suffer from coronary ailments. The American Heart Association is creating awareness of this serious problem but it knows that preventing heart disease is the key and far better than educating people who have heart problems on how to care for themselves. Spending less time working, more time exercising and relaxing are all easy to understand, but eating for your heart is a concept many are unfamiliar with. It may sound complicated and boring, but it is not. One of the yummiest cuisines on the planet is also at the top of the heart-healthy food chain.
The Mediterranean Diet
The term “Mediterranean diet” is a generic one that refers to the food eaten by many countries in the Middle East. Each country has its eating style and preferences resulting from cultural, ethnic, religious and geographical differences, but the food that the people of this region eat has many commonalities and is known as Mediterranean food and the ingredients are available at a Middle Eastern market.
The cuisine typically includes:
- Lots of fruits and vegetables
- Healthy grains
- Beans, nuts and seeds
- Dairy products
- Eggs, poultry and seafood
- Olive oil
- Limited amounts of red meat
Every year, the Mediterranean diet comes out on top in the listings of the healthiest diets in the world. This is a view endorsed by leading health organizations and respected dieticians and medical specialists. What does the Apex Heart Health Organization have to say about it?
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What the American Heart Association Says
The AHA categorically recommends a Mediterranean-style diet. The Association says it “can help you achieve the American Heart Association’s recommendations for a healthy dietary pattern.” The Association goes on to say that a heart-healthy diet must:
- Have an emphasis on fruits, vegetables, beans, legumes and whole grains.
- Include low-fat or dairy-free products, fish, poultry, non-tropical vegetable oils and nuts.
- Limit the amounts of sugar, sugary beverages, processed foods, sodium, saturated fats, refined carbs and fatty meats.
Compare this with the list of the main components of Mediterranean food given above and it's obvious why the AHA loves this diet. The Association goes on to say that “what you eat affects many aspects of your overall health, including brain health. A healthy diet can improve your ability to think, remember and process information as you age.”
The AHA website goes on to refer to a study that showed that “the healthiest eaters at age 50 had a nearly 90% lower risk of dementia compared with those who had the least healthy diets.” The Mediterranean diet has been proven to boost brain health as well as improve heart health.
It's Also Delicious
Mediterranean food is delicious which is why it is one of the most popular cuisines in the world. This is one diet in which eating healthy does not mean cutting back on flavor. Best of all, it's easy to prepare at home. You can find recipes online and there are great specialty Middle Eastern markets like Aladdin Gourmet in San Mateo, CA, that stock the very best ingredients. You can also order online and the deli has a very wide selection of foods that are both great snacks and wonderful filling meals.
- Oct 31, 2023