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If you were to design the ideal eating plan for a healthy heart, plenty of evidence suggests it would be the Pesco- Mediterranean diet with daily intermittent fasting built in, a group of doctors declared this week. This style of eating has many benefits, especially when it comes to long-term cardiovascular health and longevity, the authors wrote in a review of studies, published Monday in the Journal of the American College of Cardiology. Vegan diets can reduce cardiovascular disease risk, but also lead to weak bones and muscles, or anemia, he noted. Olive oil serves the main fat source, while very few red and processed meats are consumed. Many studies and randomized clinical trials have found this diet to be associated with lower risks for dying of heart disease or developing coronary heart disease, the authors noted. The diet should include three or more servings of vegetables and two or more servings of fruit a day. It provides vitamins, minerals and other nutrients that can be missing in vegetarian or vegan diets. The goal is to eat seafood at least three times a week. Choose low-mercury fish such as salmon, sardines, trout, herring and anchovies. Avoid charring or burning fish while cooking, which can introduce carcinogenic compounds, the authors cautioned. Liberal use of extra virgin olive oil is an important part of the Mediterranean diet. The authors recommended consuming four or more tablespoons a day of EVOO, which can be used to dress salads or for light cooking.
The Mediterranean diet is all about healthy whole foods, eating lots of fresh vegetables and fruit, and limiting added sugars and processed foods, including refined grains. It’s also about reducing saturated fats and favoring healthy seafood over meats like beef and pork. To make it easier to add more fish into your diet, we’ve gathered together some of our favorite seafood recipes for the Mediterranean diet. White-fish fillets are grilled and finished with a homemade fresh pesto sauce. It’s simple and fast to make,” says Jeff. Parcels of salmon, cherry tomatoes, and a flavorful tapenade are grilled or baked. Loaded with wholesome fresh ingredients, this classic Mediterranean salad is a complete meal. It truly makes canned tuna taste like something gourmet. And it’s all tied together with a simple mustard dressing.