One Heart-Healthy Eating Pattern

Research suggests that certain styles of eating help keep the heart strong and may promote healthy, vibrant living.1, 2, 3 Experts agree that healthy eating patterns should include the right amount of calories and health-promoting nutrients without overdoing saturated fat, salt, and added sugar. One way to do this is to follow a Mediterranean style of eating.4, 5 There is no one food or ingredient in this eating pattern that holds the key to good health. Instead it’s a combination of simple, wholesome, nutrient-rich foods, flavored with herbs and spices. Here are some ideas to get your family started:

  • Eat a rainbow of fruits and vegetables every day. Diets rich in colorful fruits and vegetables provide the broadest range of vitamins, minerals, and plant nutrients. And don’t forget about blue/purple fruits and veggies, such as Concord grapes, plums, blackberries, blueberries, and eggplant. Blue/purple fruits and vegetables contain a variety of beneficial nutrients and most of us fall short on getting enough of this color.6
  • Include plenty of whole grains and legumes. At least half of all grain foods you eat should be whole grain. Adults should aim to eat 3 cups of legumes per week. Add drained and rinsed canned beans, such as kidney beans, black beans, cannellini beans, or chickpeas to salads, soups, stews, chili, or side dishes.
  • Eat fish often (a few times per week) and red meat, lamb, poultry, and eggs more sparingly.
  • Include moderate amounts of milk, cheese and yogurt, ideally low-fat and non-fat versions.
  • Use healthy oils such as olive or canola oil to prepare and accompany meals, replacing butter and margarine. Use healthy cooking methods, such as grilling, steaming, baking, or roasting.
  • Relax with a glass of red wine. Red wine has received a lot of attention for its potential heart-health benefits. But, remember a little goes a long way. These benefits appear to be linked to moderate consumption—up to one 5 oz. glass for women and 2 glasses for men—so watch your portions. For non-drinkers and kids, Concord grape juice can be a great alternative. For more information on the science behind Concord grapes visit www.grapescience.com.
  • Last but not least, savor and enjoy every bite. Gathering around the table to eat a delicious meal can be a great way to take a break from everyone’s hectic schedules and spend some quality time as a family.
 

References

  1. USDA and HHS. Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010. 2010. http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm (Last Updated: July 13, 2010 Accessed: Sept. 9, 2010)
  2. National Heart, Lung and Blood Institute. Your guide to lowering blood pressure with DASH. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. Last Updated: July 13, 2010. (Accessed: Sept. 9, 2010).
  3. Sofi F, Cesari F, Abbate R, Gensini GF, Casini A. Adherence to Mediterranean diet and health status: meta-analysis. BMJ 2008. 337: a1344.
  4. Trichopoulou A, Bamia C, Trichopoulos D. Anatomy of health effects of Mediterranean diet: Greek EPIC prospective cohort study. BMJ 2009. 338: b2337.
  5. Estruch R, Martínez-González MA, Corella D, Salas-Salvadó J, Ruiz-Gutiérrez V, Covas MI, Fiol M, Gómez-Gracia E, López-Sabater MC, Vinyoles E, Arós F, Conde M, Lahoz C, Lapetra J, Sáez G, Ros E; PREDIMED Study Investigators. Effects of a Mediterranean-style diet on cardiovascular risk factors: a randomized trial. Ann Intern Med. 2006. 145(1):1-11.
  6. Produce For Better Health Foundation. State of the Plate Study on America's Consumption of Fruits and Vegetables. Wilmington, Delaware. 2003.