9 Best Mediterranean Diet Foods For Heart Health

Olive Oil: Olive oil is a staple of the Mediterranean Diet and is rich in monounsaturated fats, which can help lower bad cholesterol levels (LDL).

Fatty Fish: Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which have been shown to lower triglyceride levels, reduce inflammation, and decrease the risk of heart rhythm disturbances. 

Nuts: Nuts like almonds, walnuts, and pistachios are packed with heart-healthy nutrients, including unsaturated fats, fiber, vitamins, and minerals. 

Fruits: Fruits such as berries, oranges, apples, and grapes are rich in antioxidants, vitamins, and fiber, which can help lower blood pressure, improve blood vessel function, and reduce inflammation in the body. 

Vegetables: Vegetables like spinach, kale, tomatoes, and bell peppers are low in calories and high in vitamins, minerals, and antioxidants.  

Whole Grains: Whole grains like oats, barley, quinoa, and brown rice are high in fiber, which can help lower cholesterol levels, regulate blood sugar levels, 

Legumes: Legumes such as beans, lentils, and chickpeas are excellent sources of protein, fiber, vitamins, and minerals.  

Herbs and Spices: Herbs and spices like garlic, basil, oregano, and cinnamon are not only flavorful additions to Mediterranean dishes but also offer heart-healthy benefits.  

Red Wine (in moderation): Red wine, when consumed in moderation, has been associated with heart health benefits due to its high concentration of antioxidants, such as resveratrol. 

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