In repeated studies, the Mediterranean diet has been shown to have the most profound protective effect against heart disease of any nutrition program.
- Half your plate (by volume) should come from fresh fruits and vegetables; ideally have a mix of both raw and cooked options
- Most people need about 50-60 grams of protein per day from beans, nuts, whole grains, meat, fish, eggs, and dairy. Choose organic, non-hormone treated meats as much as possible. 100% grass fed red meat and dairy products will also help increase your levels of anti-inflammatory omega-3 fats and decrease your intake of omega-6’s, which can contribute to inflammation in the body
- Include healthy fats, primarily omega-3’s, with 1-2 meals per day. Omega-3’s are fats that reduce inflammation in the body and are found in fish, chia and flax seeds, walnuts, and 100% grass fed butter, ghee, or beef. Other healthy fat choices include olives and olive oils, avocados and avocado oils, and nuts and seeds, though these can cause inflammation when consumed in large amounts and should be moderated
- Include 2-3 1/3rd cup servings of whole grains, such as quinoa, barley, millet, oats, or rice. All processed grains, including breads, pastas, crackers, and baked goods, should be limited to a maximum of one serving per day.
- Limit processed foods, starches (like bread, pasta, and potatoes), and added sugars. A good rule of thumb is less than 25 grams per day or 10 grams at any one meal of sugars; this includes breads, pastas, potatoes, whole grains, and sweeteners – anything that is not a fresh fruit or vegetable
- Steaming, baking, or roasting is preferred to frying, grilling, or microwaving. The later cooking methods can produce inflammatory chemicals or reduce the nutrient content of your food
Dr. Karly Powell, ND