A heart-healthy diet packed with vegetables, olive oil and quality protein.

Our Mediterranean Diet is built with high-fiber, nutrient-dense foods including fruits, vegetables, legumes, and whole grains. Heart-healthy fats are provided by olive oil, avocados, nuts and seeds. Quality protein from dairy, poultry and fish is also consumed to round out the diet.

This program was created with four key nutrients in mind:

Monounsaturated Fats
Good quality fats are associated with a lower risk of both heart disease and cancer. This plan is rich in monounsaturated fat from olive oil, avocado, nuts, and seeds, and lower in saturated fat, meats, and dairy products. Olive oil is the main source of fat in a Mediterranean diet and contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses.

Omega-3 Fish
An important source of protein in a Mediterranean diet is fish. Omega-3 fatty acids found in fish provide cardiovascular benefits and reduce inflammation. Fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are associated with improved cognitive function. This program incorporates salmon, trout, and tuna into several meals and snacks.

Fiber
Adequate dietary fiber intake is associated with several health benefits including better digestive health, lower blood pressure, weight loss, and reduced inflammation. This meal plan provides up to 40 grams of fiber daily from foods such as fruits, vegetables, legumes, and whole grains. Soluble fiber found in oats, lentils, hummus, spinach, and apples is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.

Antioxidants
Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system, reduce oxidative stress in cells, and are useful in the treatment of inflammatory diseases. This meal plan is packed with vitamin A sources like sweet potato, carrots, and salmon, and incorporates vitamin E through a daily dose of healthy oils, nuts, and seeds. These foods are paired with healthy fats to increase absorption.