May 22, 2024

Suivre le régime méditerranéen ? Les diététiciens révèlent les 70 aliments essentiels dont vous avez besoin pour bénéficier de tous les bienfaits de la réduction du cholestérol.

The Mediterranean diet is a popular eating plan that has been shown to have numerous health benefits, including improving heart health and lowering cholesterol levels. This diet is based on the traditional cuisine of countries bordering the Mediterranean Sea, such as Greece, Italy, Spain, and France. It is rich in fruits, vegetables, whole grains, nuts, seeds, olive oil, and lean proteins like fish and poultry.

One of the key components of the Mediterranean diet is incorporating a variety of nutrient-dense foods that promote heart health and help lower cholesterol levels. To make following this diet easier, dietitians have identified 70 essential items that you need to have in your pantry and fridge in order to reap all of the cholesterol-lowering benefits of the Mediterranean diet.

Fruits and Vegetables:

1. Apples
2. Bananas
3. Berries
4. Oranges
5. Spinach
6. Kale
7. Broccoli
8. Bell peppers
9. Tomatoes
10. Zucchini

Whole Grains:

11. Whole wheat bread
12. Brown rice
13. Quinoa
14. Oats
15. Barley
16. Bulgur

Nuts and Seeds:

17. Almonds
18. Walnuts
19. Pistachios
20. Chia seeds
21. Flaxseeds
22. Sunflower seeds

Olive Oil:

23. Extra virgin olive oil
24. Olives

Lean Proteins:

25. Fish (salmon, tuna, sardines)
26. Poultry (chicken, turkey)
27. Eggs
28. Greek yogurt
29. Tofu

Herbs and Spices:

30. Basil
31. Oregano
32. Rosemary
33. Thyme
34. Cinnamon
35. Turmeric

Legumes:

36. Chickpeas
37. Lentils
38. Black beans
39. Kidney beans
40. Cannellini beans

Dairy:

41. Feta cheese
42. Greek yogurt
43. Parmesan cheese

Whole Grains:

44. Whole grain pasta
45. Whole grain crackers

Snacks:

46. Hummus
47. Rice cakes
48. Popcorn

Beverages:

49. Green tea
50. Red wine (in moderation)

Sweeteners:

51. Honey
52. Maple syrup

Condiments:

53. Balsamic vinegar
54. Dijon mustard

Canned Goods:

55. Canned tomatoes
56. Canned tuna
57. Canned beans

Frozen Foods:

58. Frozen berries
59. Frozen vegetables

Miscellaneous:

60. Dark chocolate
61. Nutritional yeast
62. Coconut oil

These 70 essential items are the building blocks of a Mediterranean diet that is rich in heart-healthy fats, fiber, antioxidants, and nutrients. By incorporating these foods into your meals, you can help lower your cholesterol levels and improve your overall health.

Here are some tips from dietitians on how to make the most of these essential Mediterranean diet items:

1. Start by filling half of your plate with fruits and vegetables at each meal. This will help increase your intake of fiber and antioxidants while keeping your calorie intake in check.

2. Choose whole grains like brown rice, quinoa, and oats over refined grains like white bread and pasta. Whole grains are higher in fiber and nutrients, which can help lower cholesterol levels.

3. Incorporate nuts and seeds into your meals and snacks for added heart-healthy fats and protein. Try adding them to salads, yogurt, or oatmeal for a satisfying crunch.

4. Use olive oil as your primary cooking oil and salad dressing. Olive oil is rich in monounsaturated fats, which have been shown to lower LDL (bad) cholesterol levels.

5. Include fatty fish like salmon, tuna, and sardines in your diet at least twice a week. These fish are high in omega-3 fatty acids, which can help lower triglycerides and inflammation in the body.

6. Snack on hummus, Greek yogurt, or nuts for a satisfying and heart-healthy snack option. These foods are high in protein and fiber, which can help keep you full and satisfied between meals.

7. Experiment with herbs and spices like basil, oregano, and turmeric to add flavor to your meals without relying on salt or processed sauces. Herbs and spices are also high in antioxidants, which can help reduce inflammation in the body.

8. Enjoy a glass of red wine in moderation for added heart-healthy benefits. Red wine is high in antioxidants called polyphenols, which can help improve heart health and lower cholesterol levels.

By following these tips and incorporating the 70 essential items of the Mediterranean diet into your meals, you can reap all of the cholesterol-lowering benefits of this heart-healthy eating plan. Remember to consult with a dietitian or healthcare provider before making any major changes to your diet, especially if you have existing health conditions or are taking medications that may be affected by dietary changes.

In conclusion, the Mediterranean diet is a delicious and nutritious way to improve your heart health and lower cholesterol levels. By stocking your pantry and fridge with the 70 essential items identified by dietitians, you can create a well-rounded and balanced diet that will keep you feeling satisfied and healthy. So why not give the Mediterranean diet a try and start reaping the benefits today?

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