Printable Heart-healthy Diet Plan
                     Printable Heart-healthy Diet Plan
Heart-healthy Diet: Savoring an excellent Greek salad and tender fish grilled at a taverna with a 
view of the Aegean Sea seems like the ideal meal. If, however, you are unable to pay for a plane 
ticket to Santorini right now. Printable Heart-healthy Diet Plan You may still benefit from a 
Mediterranean-style diet, which is beneficial for your taste buds, heart, and brain. Years of 
research have shown that a Mediterranean-style diet high in fresh produce, nuts, whole grains, 
seafood, and heart-healthy fats is associated with a decreased risk of heart disease and strokes, 
as well as heart health in general.
Making a Printable Heart-Healthy Diet Chart
What is the Mediterranean diet called?
Inspired by the eating habits and lifestyles of people who live in the Mediterranean region  
(which includes Greece, Italy, and Spain), it's more of a way of life than a diet. While there are 
certain recommendations, there aren't really any laws or limits (i.e., no tracking calories!).
Instead, Mediterranean diet recipes emphasize the consumption of plant-forward cuisine and 
healthy fats with little dairy, little to no red meat, processed foods, or added sugar.Printable 
Heart-healthy Diet Plan This sustainable and well-balanced diet does not require you to give up 
any of your favorite meals or drinks, nor does it require you to closely monitor your carb intake.
A Mediterranean diet has health benefits.
Some of the Mediterranean diet's primary advantages are its anti-inflammatory properties, 
which also promote healthy gut flora, blood pressure, and cholesterol levels. Researchers from 
the University of Barcelona saw significant improvements in the heart health of over 7,000 
individuals in 2013. A more recent study also discovered that eating a Mediterranean diet can 
significantly increase brain function and lengthen life expectancy in older adults.
Lower risk of heart disease: This diet includes a lot of delectable fatty fish, which are high in 
heart-healthy omega-3 fatty acids. Additionally, since red meat has more saturated fat, you will 
consume less of it. Eating fish at least twice a week can lower your risk of heart disease and 
stroke, according to the American Heart Association. 
Lower risk of stroke: Low levels of bad (LDL) cholesterol are linked to an increased risk of stroke; 
this is where the Mediterranean diet may assist. The diet limits saturated fats like butter and 
margarine, which may elevate low-density lipoprotein (LDL), and promotes beneficial fats like 
olive oil, which is high in monounsaturated fat and linked to decreasing LDL.
Lower risk of type 2 diabetes: Research suggests a diet rich in fiber-rich, anti-inflammatory foods 
and low in refined grains and added sugars may improve gut flora and insulin sensitivity, hence 
reducing the risk of and reducing type 2 diabetes.
Preventing cognitive decline: This diet can help you maintain a healthier and more intelligent mind 
as you age. It places a focus on plant-based foods such as fruits, grains, nuts, seeds, legumes, and 
vegetables that are naturally high in fiber, vitamins, and minerals.
Weight management: Although maintaining your health is the primary objective of this diet plan, it 
can also assist you in losing weight or keeping it off. According to a new study, adopting a 
Mediterranean diet may lower the risk of obesity, help avoid weight gain.
Lower overall death risk: The best news is that you can live longer! Research indicates that 
combining physical exercise with a Mediterranean diet lowers the risk of overall mortality.
The best foods to include on a Mediterranean diet
Here, there are no secret ingredients or fad superfood concepts: This diet, like nearly all other valid 
healthy diets, has a strong emphasis on heart-healthy unsaturated fats, fresh vegetables, lean 
protein, and whole grains. Printable Heart-healthy Diet Plan You can easily arrange three substantial 
meals per day by including lots of fatty fish (particularly salmon dishes) and large quantities of beans, 
nuts, and seeds. To get you started, here is a list of things to consider eating on the Mediterranean 
diet.
Consume mostly
Vegetables: Artichokes, bell peppers, lettuce, avocado, beets, celery, carrots, cauliflower, cucumbers, 
eggplant, kale, leafy greens, spinach, tomatoes, potatoes, sweet potatoes, turnips, and zucchini are 
among the vegetables.
Fruits: include grapefruit, melons, nectarines, oranges, peaches, pears, pomegranates, 
strawberries, tangerines, apricots, cherries, clementines, dates, figs, and apples.
Legumes: nuts, and grains: oats, orzo, pine nuts, pistachios, quinoa, walnuts, cannellini beans, 
chickpeas, couscous, farro, kidney beans, fava beans, lentils, navy beans, and barley, buckwheat, 
bulgur wheat
Healthy fats and vinegars: Garlic powder, mint, nutmeg, onion powder, oregano, parsley, 
rosemary, sage, smoked paprika, sumac, thyme, turmeric, za'atar, crushed red pepper flakes, 
cumin, dill weed, and other herbs and spices
Additional necessities: tahini, sesame seeds, and olives
Consume food in moderation.
Dairy and cheese: ricotta, yogurt, eggs, Manchego, Parmigiano Reggiano, sheep and goat 
cheeses, and feta
Meat and seafood include red meat (lean cuts), poultry, fish, and shellfish.
Butter: Items on the Mediterranean Diet to Avoid