AHA suggests eating fish twice a week. Why? Fish contain protein and Omega-3 fats, which reduce blood pressure and protect the heart. Cook your favorite Omega-3-rich fish. Salmon, lake trout, herring, sardines, and tuna have most. Mediterranean-style fish should be baked, broiled, or grilled with veggies, olive oil, and lemon.


Greeks eat less saturated and trans fats than Americans, but not less fat. Instead, they use olive oil, which is strong in monounsaturated fatty acids and good for your heart and cholesterol. Olive oil is high in calories, so use it sparingly to substitute butter, margarine, or vegetable oils.

Olive Oil

For too long, we avoided nuts because they're high-calorie, high-fat. Now we know nuts are satisfying, tasty, and healthy! Fish and nuts contain heart-healthy Omega-3 fats, fiber, vitamin E, plant steroids, and L-arginine, which can make artery walls more flexible and less clot-prone.


Beans, peas, and lentils number 13,000. Fresh legumes include pod, pea, wax, edamame, and lima beans. Kidney, cannellini, chickpea, and other beans are dried.  Legumes are a superfood since they're low in fat, high in protein, fiber, iron, zinc, and potassium. This food group is economical and versatile. 


Fresh, sweet, and tasty fruit is the best dessert. Studies suggest that fruit's natural sugars don't create detrimental health impacts like processed, added sugars in soda or packaged desserts because fruit's fiber slows sugar absorption. Fruits include antioxidants, vitamins, and minerals, and their filling nature prevents gorging on less healthy foods. 


They're low in fat and calories but abundant in potassium, folic acid, vitamins A and C, and more. Simple to cook, they can be eaten raw in a salad or crudités, steamed, roasted, grilled, or sautéed in olive oil. Fruit and vegetable-rich diets may prevent heart disease, cancer, obesity, and type 2 diabetes.


We should avoid highly processed, refined whole flours and rice, but not all grains. Whole grains include essential soluble and insoluble fiber, plant-based protein, vitamins, and minerals, unlike processed grains. Eat whole wheat, oats, brown rice, barley, quinoa, millet, and amaranth to benefit from this food group.

Whole Grain

Finish with red wine. Mediterranean households often serve red wine, and yours can too. Red wine is a great way to relax with friends and family, and its antioxidants may be heart-healthy in moderation. Cheers!

Red Wine

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