Mediterranean Diet For Heart Health

Try to eat 2 to 3 servings of fruit and 4 or more servings of vegetables every day. One serving of fruit is either a medium-sized whole fruit or one cup of chopped fruit. 

Eat more fruits and vegetables. 

Start eating whole-grain bread, cereal, and pasta. You can also try other whole grains like bulgur, barley, and farro. 

Choose whole grains

Reduce the risk of heart disease by substituting saturated fats with healthier options like olive, canola, safflower, or sunflower oil in your cooking.  

Healthy Fats from Plants

Include fish or shellfish in your diet 2 to 3 times a week. Be cautious of mercury levels, especially for children, pregnant individuals, and breastfeeding mothers.  

Seafood Regularly

Integrate nuts into your weekly meals, aiming for four servings of raw, unsalted nuts, with one serving equaling a quarter of a cup. 

Nuts for a Nutrient Boost

Make smart dairy choices such as skim or 1% milk, low-fat cottage cheese, and low-fat Greek or plain yogurt.  

Dairy in Moderation

Minimize red and processed meat consumption and opt for alternatives like fish, poultry, or beans.  

Red and Processed Meat

Boost flavor and reduce the need for salt by incorporating herbs and spices into your meals. 

Flavor with Herbs and Spice

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