Fish, beans, tomatoes, olive oil, walnuts: You’ve probably heard, time and again, that the Mediterranean diet is overwhelmingly considered the best diet to follow for your heart health, diabetes prevention, and more health variables that play a major influence on your lifespan. Traditionally consumed in countries bordering the Mediterranean Sea (take a mental vacation to Greece, Spain or Italy—de nada) the Mediterranean diet promotes plants, lean proteins, and “healthy” fats.
Now, the Mayo Clinic—which consistently ranks among the top 10 hospital systems in America in U.S. News and World Report and other outlets—has just announced what they’re calling an “improved” version of this highly praised diet. Known as the Heart Healthy Meal Plan, this revised program incorporates anti-inflammatory foods to target two main elements of health: Cardiovascular wellness, and weight management. Or, as Kyla Lara-Breitenger, MD, a Mayo Clinic cardiologist, comments: “This plan offers a practical and enjoyable way for Americans to prioritize their heart health and manage their weight.”
Added Francisco Lopez-Jimenez, MD, MS, Mayo Clinic cardiology chair: “Heart disease remains the leading cause of death in the U.S., and obesity is the ‘on-ramp’ to heart disease. A heart-healthy diet is one of the most effective ways to address these challenges.”
A representative for the health system adds that the diet also aligns with the blood pressure-friendly DASH diet (which stands for Dietary Approaches to Stop Hypertension), “making it an excellent choice for individuals managing hypertension, high cholesterol, or heart disease,” a February 10 email announcement from the Mayo Clinic stated.
The new Mediterranean diet pulls in “‘superfoods’ including cardio-protective ingredients,” the Mayo announce states, adding that these include:
- cocoa
- chili
- oats
- leafy greens
- legumes
The new 12-week Mayo Clinic Mediterranean diet is available online to members of the Mayo Clinic Diet and Mayo Clinic patients. The diet pairs more than 90 heart-friendly recipes with educational resources, interactive tools, and digitally delivered expert support.
February is American Heart Health Month, making right now a good time to reflect on the cardiovascular effects of your own diet. Dr. Lopez-Jimenez notes that eating well can have an “immediate positive effect” on your heart health, with some studies showing improved heart health metrics in as little as two weeks.
For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
- New Study: Coffee at This Hour Could Lower Heart Disease Risk and Help You Live Longer
- The Best Exercises for Your Liver, According to a Liver Doctor
- I Ate Eggs Every Day for a Week—Here’s What Happened
- 6 Things that Science Says Can Shorten Your Life—and What You Can Do About Them
