take things to heart with the mediterranean diet

Take things to heart with the Mediterranean Diet

According to a recent study, more than half of Americans tried a diet last year to improve their overall heart health. Yet only 5% adopted the Mediterranean Diet – one of the only diets proven through extensive research to improve cardiovascular risk factors.

Follow these easy swaps to get started on this heart-healthy diet today!

5 easy ways you can start a Mediterranean Diet today:

  1. Replace butter with olive oil as often as possible.
  2. Swap out meat for plant-based proteins such as beans, lentils, nuts and seeds, more often than you are doing now. (assuming you are eating at least a moderate amount of meat)
  3. Bring a sandwich bag full of veggies to munch on throughout the day – this will help you meet your daily minimum of 4 servings of vegetables.
  4. Find delicious ways to enjoy fish at least twice a week. For example, fish tacos, canned fish in a whole grain pasta salad, fish kebabs, fish burgers, fish pie, healthy fish sticks, fish curry – these are all different options for enjoying fish throughout your week.
  5. Try some traditional Mediterranean whole grains like bulgur, barley, farro, brown, black or red rice.

For more information, recipes, and tips on how you can transition to a Mediterranean Diet, contact your Copeman Healthcare Registered Dietitian.


Are you interested in learning more dietitian-approved tips before you see them? Check out our definitive guide to