The best heart-healthy Mediterranean diet

Is there a healthy cardiovascular diet for countries around the Mediterranean? What is the best list of heart-healthy Mediterranean?

Research suggests that following the traditional Mediterranean diet reduces the risk and other serious health conditions such as stroke.

Healthy food Mediterranean style filled with healthy foods increases energy, and metabolism and alleviates pain, many studies have shown is a healthy diet reduces the risk of heart disease and ensures a long life span. What is not to like about eating a Mediterranean diet rich?

diet the Mediterranean is a Mediterranean diet that can be beneficial for cardiovascular health if you are looking for a dietary plan (Mediterranean style diet)  as the best diet you can maintain for years to come.

It should be noted that Mediterranean countries have their traditions of preparing and choosing the quality of food, yet share the same principles, which the Mediterranean diet emphasizes eating  (vegan such as fruit, vegetables, whole grains, nuts, seeds, and legumes) where butter is swap by olive oil, and red meat is replaced by fish, poultry, and eggs.

Nutrients in the Mediterranean system, depend a lot on vegetables, fruits, and whole grains, red meat is very few times per month, food is shared with family, herbs, and spices are added to meals.

Mediterranean diet list

Here are some tips for going to Mediterranean diet recipes, Because of its benefits where this plan (Mediterranean recipes) provides approximately 1,500 calories, you can adjust higher or lower according to your weight and health goal, drink water all day, and snack every five hours at least.

Here are any breakfast, lunch, snacks, and dinner options, stick to official eating (popcorn and non-starchy vegetables such as carrots, tomatoes, celery, cucumbers, and peppers) when watching TV, you can also mix and match the options below.

breakfast options

1. Avocado with eggs

Place two tablespoons of pureed avocado with eggs, any vegetables, radishes, and a pinch of lemon juice.

2. Omelet

Mix the eggs with the dill and place them in a slice of whole-grain toast.

3. Oats with fruits and nuts

Combine half a cup of oats with a glass of unsweetened or fats-free almond milk, topped with a spoonful of chopped walnuts, a teaspoon of honey, or a sprinkling of ground cinnamon.

4. English Pie (banana-cinnamon)

Put a spoonful of peanut butter, half a banana, and a cinnamon sprinkle, on a wholegrain pie.

5. Mediterranean maven (egg or milk)

Put one boiled egg with Greek yogurt, in a pie made with whole grains.

6. Mediterranean juice

Mix half a banana, a glass of berries, half a glass of low-fat milk, and a spoonful of almond butter

7. Delicious protein pie with lemon and dill yogurt

Mix a cup of oats with four egg whites, 40g grated cheddar cheese, and a pinch of salt and pepper and then place the mixture in the pan over medium heat, covered with olive oil, and place the yogurt sauce with lemon and dill. 

lunch options

snack options

1. Boiled eggs and chickpeas

2. Apple with 1 tbsp peanut butter

3. Almonds and dried apricots

4. Rosemary and Parmesan popcorn

5. Peeled pistachios

6. Vegetables and hummus

7. Maven Mediterranean

dinner options

1. Chicken and vegetable kebabs

Make these kebabs by adding chicken, mushrooms, and red onions, with a side of salad, and add olive oil, vinegar, or lemon juice.

2. Pesto salmon with spinal fig and potatoes

Make pesto salmon with spinal fig, then add a grilled potato.

3. Turkey burger with salad

Make a turkey burger and add a side salad, with a teaspoon of olive oil or lemon juice.

4. Shrimp and cauliflower

Make a light dish using shrimp and cauliflower.

5. Grilled fish with vegetables and starter soup

Grill the fish and add a glass of grilled or fried vegetables, in olive oil and make a starter soup.

6. Quinoa-stuffed peppers

Make monstrous pepper in quinoa, make a salad dish of vegetables and olive oil, and chopped nuts.