The Mediterranean diet is an anti-inflammatory way of eating observed in Greece and Italy.  It is a popular recommendation for heart health, because of lower occurrences of cardiovascular disease in that part of the world. 

It is rich in vegetables and fruits which provide us with an endless number of nutrients that contribute to cardiovascular health.  These phytonutrients, in combination with those in olive oil, are huge contributors to the anti-inflammatory effects of the Mediterranean Diet.

Vegetables in particular are lower in carbohydrate and help to stabilize blood sugar.

What should you to do?

Emphasize low carbohydrate vegetables in your diet.  Make it your goal to have one half of your plate these garden friends. 

The Red Meat Question 

The Mediterranean Diet typically contains more fish and poultry than red meat.   As a result, red meat consumption is often discouraged when it comes to Mediterranean Diet recommendations. NOT so fast!

To say that red meat cannot be included in a heart healthy diet may be a popular recommendation, but is it true? 

A recent study conducted at Purdue University found that lean, unprocessed red meat incorporated into a Mediterranean style eating pattern helped to reduce cardiovascular risk.  Other studies also show favorable effects of red meat. 

In addition, red meat was put on the “Don’t Eat” list years ago due to the presence of saturated fat in the meat.  More recent research puts the saturated fat limits for heart health into question.  In spite of this, recommendations still don’t change, leaving the consumer extremely confused and assuming that red meat is off limits when it comes to heart health. 

Practitioners that still demonize red meat fail to recognize the difference in qualities of red meat.  When it comes to beef or other animal protein, stick with unprocessed, clean meat.

What should you to do?   

Eat a variety of heart healthy protein and feel free to include red meat in these choices.  But keep in mind recommendations still favor clean, unprocessed and lean red meat. 

If you are a Nebraska beef lover, strive to broaden your protein selections to include fish and poultry, as well. 

Do you still have questions?  Come see me across from the cafeteria!

Mary Lou Block
Registered Dietician