Get Healthy Arteries with Mediterranean Cuisine

Which does the best job of protecting your heart: a Mediterranean-style diet or a low-fat plan?
Either approach is good for your health. But the Mediterranean type gives your ticker some extra protection. Here's how.

Cholesterol Buster
The Mediterranean-type diet brought cardiovascular disease risk down 15% in a recent study, versus 9% for the low-fat plan. Why the difference? The olive oil, nuts, fruits, veggies, whole grains, and fish that characterize a Mediterranean diet are chock-full of fiber, healthy fats, and antioxidants -- all things your heart loves.

And More . . .
Some other reasons that might persuade you to eat like the people living in Greece, southern Italy, and other Mediterranean Sea spots:

• Your heart could be healthier after only 3 months of it. Here's how.

After only 3 months of eating a Mediterranean-style diet, study participants reduced their risk of cardiovascular disease by approximately 15 percent. Mediterranean diets emphasize whole grains, fruits, vegetables, fish, nuts, low-fat dairy, and olive oil. Planning your meals around these items may be even better for your heart than a low-fat diet.

In a recent study, two groups of participants with moderate risk factors for cardiovascular disease were placed on a Mediterranean-type diet or a low-fat diet for 3 months. By the end of the study, members of both groups experienced improvements in body mass index, blood lipids, and other risk factors. While those in the low-fat diet group reduced their risk for cardiovascular disease by an estimated 9 percent, participants in the Mediterranean-diet group lowered their disease risk by approximately 15 percent. 

The abundant disease-fighting nutrients found in whole grains, fruits, vegetables, olive oil, nuts, and fish make a Mediterranean diet one of the healthiest around. Whole grains are rich in fiber, magnesium, and B-vitamins; fruits and vegetables are filled with heart-healthy antioxidants; and olive oil, fish, and nuts provide artery-friendly mono- and polyunsaturated fats. Make these delicious and healthful foods the foundation of your diet. In a few short months, you'll be on your way to reaping the long-term benefits.

• It could be a boon to your brain as well as your heart. Here's what I mean by that.

A Mediterranean diet makes your heart happy and provides another benefit: a healthier memory.

Trying to eat more like a Greek -- that is, simply enjoying more fish, fruits, veggies, whole grains, and legumes than most Americans usually do -- may be as good for your brain as it is for your heart. In fact, new research shows it could reduce the risk of Alzheimer's by up to 40%.
What makes the Mediterranean diet so kind to your mind? Researchers suspect it's a combination of the high levels of vitamins C and E, healthy monounsaturated fats, and flavonoids in this seaside fare. All help keep arteries healthy, and that keeps blood flowing steadily to the brain. This mix of nutrients also fights oxidative stress and inflammation, two processes strongly linked to Alzheimer's disease.
In fact, some of the most potent inflammation-fighters (omega-3 fatty acids) are in fish, a staple of the Mediterranean diet. These fatty acids may help prevent Alzheimer's and slow the rate of mental decline in those who already have very mild forms of the disease. Get your fill of these good fats by eating fish twice a week or taking fish-oil supplements.

The benefits of going Mediterranean (think southern Italian, too) extend to your appetite as well. People who graze on couscous, falafel, chopped Greek salad, and other traditional Mediterranean dishes tend to consume fewer calories throughout the day, so you'll stay sharp and eat less!

• Throw in a walk and you'll get healthy even quicker.

Recipe Corner
Want a delicious way to start eating like a Greek? Hop on the Mediterranean bandwagon -- er, fishing boat -- with this healthy, vegetarian-friendly recipe.

So go ahead, take the first step toward the heart-healthiest diet there is. Step 1: Trade in your beef hamburgers for this delicious Mediterranean take on burgers.

WHAT’S FOR DINNER?!

Mediterranean Burgers

These high-fiber veggie burgers get added body and a pleasant mild flavor from millet, a nutrition powerhouse. They get their spectacular punch from Olive Ketchup and feta cheese.

7 servings
Active Time: 1 1/4 hours
Total Time: 1 3/4 hours

 

 

 

 

 

Ingredients

• 4 sun-dried tomatoes, (not packed in oil)
• 1 1/2 cups vegetable broth, or water
• 1/2 cup millet, rinsed (see Ingredient note)
• 1/4 teaspoon salt
• 6 teaspoons extra-virgin olive oil, divided
• 1 large onion, chopped
• 3 cups lightly packed baby spinach, stems trimmed
• 2 cloves garlic, minced
• Olive Ketchup, optional (recipe follows)
• 1/2 cup crumbled feta cheese
• 1 tablespoon chopped fresh basil
• 2/3 cup fine dry breadcrumbs
• 1/4 teaspoon freshly ground pepper
• 7 whole-wheat English muffins, or whole-wheat buns
• Arugula & sliced tomatoes, for garnish

Preparation

1. Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
2. Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate to cool to room temperature, about 20 minutes.
3. While the millet cooks, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
4. Prepare Olive Ketchup, if using.

OLIVE KETCHUP

Ingredients

• 1/2 cup Kalamata olives, pitted
• 1/4 cup chopped fresh parsley
• 2 scallions, coarsely chopped
• 1 clove garlic, crushed and peeled
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon red-wine vinegar
• 2 teaspoons tomato paste

Preparation

Combine olives, parsley, scallions, garlic, oil and vinegar in a food processor. Pulse until finely chopped. Transfer to a small bowl and mix in tomato paste.

5. Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, breadcrumbs, pepper and the reserved sun-dried tomatoes; mix well.
6. With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
7. Using 2 teaspoons oil per batch, cook 3 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula, tomatoes and Olive Ketchup, if desired.

 

Tips & Notes

• Make Ahead Tip: Prepare through step 6. Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator before cooking.

• Ingredient Note: Millet makes a good grain base here because it gives these burgers added body with a pleasantly mild flavor. Look for it at natural-foods stores.

Nutrition

Per serving: 309 calories; 9 g fat ( 3 g sat , 4 g mono ); 10 mg cholesterol; 48 g carbohydrates; 11 g protein; 7 g fiber; 627 mg sodium; 342 mg potassium.
Nutrition Bonus: Fiber (27% daily value), Calcium (25% dv), Iron (20% dv).
Carbohydrate Servings: 3