Healthier Eating With a Mediterranean Diet

If you're looking for ways to eat healthier, consider a traditional Mediterranean diet.

"Research has found that such a diet can provide big health benefits including reducing your risk for heart disease," said Dr. Alan Bier, a board-certified cardiovascular disease physician at Sharp Rees-Stealy.

Heart Health and More
A Mediterranean diet can decrease your cholesterol and triglyceride levels, stabilize blood sugar levels and lower your risk for heart disease and certain types of cancer. A Mediterranean diet has been found to be more effective in reducing total cholesterol for overweight individuals than a low-fat diet.

The Basics
"The Mediterranean diet focuses less on meats and carbohydrates and more on plant-based foods and monounsaturated fats, which don't raise blood cholesterol levels like saturated fats," Dr. Bier said.

  • A Little Sweetness: When you are craving dessert, pile your plate high with fresh fruit. Limit sweets containing sugars and honey to only a few times each week.
  • All About Olive Oil: In a traditional Mediterranean diet, people use olive oil — a healthy, monounsaturated fat — as the principal source of fat. Use it to flavor and prepare your foods. Limit unhealthy fats — saturated and trans — in your cooking.
  • Hold the Dairy: Limit your daily intake of cheese and yogurt. Eat small amounts of reduced-fat or low-fat forms of these foods.
  • More Plants: Work more fruits, vegetables, whole grains, beans and nuts into your daily intake. Choose fruits and veggies that are minimally processed and seasonally fresh. Go for grains that are whole, unrefined or minimally processed.
  • Restrict Red Meat: Use fish as your primary protein source. Fresh or water-packed tuna, salmon, trout, mackerel and herring are all healthy choices. Poultry is also a good choice. Consume red meat in small amounts and refrain from using it as the main ingredient in meals.

For More Information
For more information about Sharp's weight management services or to find a San Diego doctor, search for a Sharp Rees-Stealy physician or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm, or send us an email.