The Mediterranean diet is a heart-healthy eating plan that has been associated with a number of health benefits. Now, a food expert has shared the 10 essential ingredients to include in the diet to help lower the risk of heart disease and premature death
The famed Mediterranean diet is commonly found in European countries like Greece, Italy, and Spain. It is favourite amongst dieticians and nutritionists worldwide for its health benefits and simplicity, and can aid with longevity.
The diet features wholesome and fresh ingredients such as lean meat, fish, seasonal vegetables, and olive oil – and the latter has some solid health benefits. The best part of a Mediterranean diet?
According to Phil Bianchi, food expert and founder of The Gift Of Oil, research indicates that it can slash the risk of heart disease by 25% and premature death by 23%. He has shared the must-have ingredients to include in your diet, which can easily be used to make a wide variety of dishes.
10 ingredients to ace the Mediterranean diet
Olive oil
All diets require fats, but swapping tempting fats with ‘good’ fats is crucial when following the Mediterranean diet. A ‘good’ fat is an unsaturated fat, and Extra Virgin Olive Oil is the top choice and most versatile to use across your meals, reports Wales Online.
Oleocanthal in olive oil has numerous health benefits, including reducing bad cholesterol, lowering the risk of stroke, preventing the onset of dementia and Alzheimer’s, decreasing the risk of type 2 diabetes, reducing the risk of high blood pressure, protecting against heart disease, and preventing the DNA damage that can trigger cancer.
Balsamic vinegar
Balsamic vinegar, paired perfectly with olive oil, is a fantastic ingredient to help you stick to the Mediterranean diet and ensure every meal is scrumptious. Ditch the extra sauces and opt for the simplicity of using oil and vinegar to dress and flavour any dish.
Spinach
Spinach is a top-notch superfood, much like many ingredients in the Mediterranean diet, boasting incredible health benefits such as reducing blood sugar, promoting good bone health and aiding weight loss, to name just a few. Spinach can be easily incorporated into a variety of meals from pasta and curries to salads and sandwiches, making it a true culinary chameleon
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Fish
A great source of protein, fish is the preferred choice for a meal in the Mediterranean diet. Typically sourced locally, it’s incredibly fresh and delicious.
Fish is lower in saturated fats compared to other meats so anything from mackerel to prawns can be used in your recipes.
Pork
When it comes to meat, it’s always best to opt for lean options such as pork or chicken. Pork is often used in traditional Mediterranean dishes, but you can easily substitute pork for chicken in most recipes too.
Brown rice
Packed with dietary fibre and protein, brown rice has been shown to help lower cholesterol. Swap out white rice, chips and bread for lighter brown rice options.
Whip up flavourful kebab bowls, salads or use as a simple side with lean protein.
Chickpeas
Chickpeas are a fantastic source of fibre and can be easily added to virtually any recipe in the Mediterranean diet. Chickpeas have been found to boost mental health – just like the abundant source of vitamin D found in Mediterranean countries.
Feta
No good Mediterranean diet is complete without some feta, which is also known to bolster bone and gut health. Many of us are guilty of heaping cheese on top of our dishes – put the parmesan and cheddar away and opt for some lighter, Med-approved feta instead.
Tomato
The humble tomato is one of the most versatile vegetables and it’s perfect for the Mediterranean diet. Whether using tomato fresh in a salad or sandwich, or cooked down to create a mouthwatering sauce or dip, tomatoes are so useful in every cooking but especially great for the Med-diet.
Pepper
Just like tomatoes, peppers can be chopped, cooked, grilled or filled and go well with so many different ingredients. Bell peppers are rich in antioxidants, which are associated with better health and protection against conditions like heart disease and cancer.
Use these ingredients to make:
- Hummus dipping board – chickpeas, olive oil, feta to top and peppers to dip.
- Tomato chicken skillet – roast chicken cooked in a tomato sauce with peppers and olive oil to drizzle.
- Stuffed peppers – red bell peppers stuffed with chicken or pork mince and tomato sauce with a balsamic glaze.
