A straightforward four-ingredient breakfast could be the secret to boosting your heart health and combating high blood pressure and cholesterol, according to a top dietitian. Tracey Parker, the nutrition lead at the British Heart Foundation has sung the praises of the Mediterranean diet, which is full of grains, veggies and fruit.
Healthline reports that this diet can aid weight loss, bolster heart health and fend off diabetes. It’s also centred around legumes, nuts, seeds, and heart-friendly fats, taking cues from the diets of those residing near the Mediterranean Sea, like Italy or Greece.
The Telegraph suggests adding beans, fish, white meat, low-fat dairy and unsaturated fats, such as olive oil, to your meals. Tracy shared a simplified version of the Mediterranean diet with the paper that doesn’t require a long list of ingredients.
She suggested a typical breakfast could consist of just Greek yoghurt, fresh fruit, nuts and seeds. A hearty lunch option could be lentil soup with wholegrain bread.
When dinnertime arrives, a meal of baked salmon with brown rice and mixed vegetables fits the bill. And if you’re peckish between meals, hummus, vegetables, fruit or nuts make for great snacks, reports Surrey Live.
Harvard Health has revealed that the Mediterranean diet can help reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers and even depression.
They suggest limiting red meat intake and opting for chicken and fish instead, while also cutting out sugary drinks and reducing consumption of high-fat, high-sugar desserts.
On the other hand, NHS University Hospitals Coventry and Warwickshire NHS Trust has stated that this diet can improve gut bacteria balance, mood, and sleep quality. However, they caution that the diet is high in fibre, which could lead to bloating, gas, and changes in bowel habits.
These symptoms can be managed by gradually increasing the intake of vegetables, fruits, grains, and pulses over several weeks and staying well-hydrated. The Trust also advises individuals planning major dietary changes to consult their doctor or healthcare team as medication adjustments may be necessary.