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The Mediterranean Diet Recommended for the primary and secondary prevention of stroke The Olive of Good Health Fruit and Vegetables A variety of seven or more servings of fruit and vegetables is recommended per day. A diet high in fruit and vegetables can help lower blood pressure and cholesterol levels. Eating more than five portions per day can reduce the risk of a stroke by up to 26%. Potato is considered to be a starchy carbohydrate and does not count as a vegetable. However, like other fruit and vegetables, it does contain fibre and vitamin C and aids a healthy digestive and immune system. Eat a variety of colours as they all contain different nutrients and healthful properties. Peas beans and lentils are vegetables but are also part of the legume family as they contain protein. Tinned, frozen and dried varieties of fruit and vegetables all count towards your daily servings. Olive Oil and Fats Olive oil is traditionally the oil of choice for cooking and dressings. It is used abundantly and is high in heart healthy fats and antioxidants, which together can reduce inflammation, blood clots, cholesterol profile and blood glucose. Evidence shows that these benefits are achieved with a diet containing around 30-70mls a day (3-7 dessertspoons). As with other oils and fats it is high in calories, therefore stick to the recommended amounts for the benefits without overdoing the calories if you are trying to lose weight. Other oils and fats such as butter, lard and vegetable oils are not thought to have the same health benefits therefore, where possible, use olive oil based spreads and olive oil for dressings and cooking. Avoid refined olive oils often labelled as ‘pure’ or ‘light’ as these are more likely to produce smoke when heated. Nuts Nuts are rich in vegetable protein, heart healthy fats and other nutrients. Evidence shows that a handful (30g) a day can reduce your cholesterol by around 5% and when used in combination daily with olive oil, can reduce your risk of a stroke. Try to avoid the salted or candied nuts as too much salt can increase your risk of high blood pressure and too much sugar can increase your weight. Add nuts to cereals, desserts and salads. Alcohol Red wine is a traditional feature of the Mediterranean diet and it is often taken in small amounts during a meal. Small amounts of alcohol have been shown to be heart healthy but too much alcohol can cause long term health problems. The UK government guidelines recommend men and women drink no more than 14 units of alcohol per week over 3 days or more. The benefits of the Mediterranean diet do not depend on you drinking alcohol and we do not advise you take up drinking alcohol if you currently do not. However it can still be enjoyed alongside a healthy diet and lifestyle within the sensible guidelines above. Please check with your doctor whether alcohol interacts with any medication you may be taking. Fish Plentiful fish consumption is one feature of the Mediterranean diet. Three portions per week are recommended, two of which should be oily. Fish are an excellent source of protein and low in saturated fat found in meat products. Omega 3 fatty acids found in oily fish help to prevent the blood from clotting more than it should, reducing the risk of another stroke. Oily fish also helps maintain good memory and may help prevent depression. Examples of oily fish are sardines, mackerel, salmon and fresh tuna. The canning process removes the omega 3 from tuna but other oily fish are unaffected. Starchy Foods Starchy foods are carbohydrates such as bread, pasta, rice and potatoes. These supply the body with its main energy source so aim to eat 1-2 portions at each meal. Try and choose wholegrain or wholemeal varieties as these have additional nutrients and fibre. These foods on their own are not high in calories but we often add high fat or sugar accompaniments to them to increase their taste alongside eating large portions of them! Sofrito is a Mediterranean sauce made from simmering tomatoes, olive oil, garlic and herbs. Add this to vegetables, rice, pasta, potatoes and fish instead of cream or cheese sauces. Dairy Foods Dairy foods such as cheese, yoghurt and milk contain protein and calcium which are important for bone health. A significant amount is required by the body daily so it is recommended that you eat 2-3 portions a day. They can be high in fat so choose low fat varieties if you are aiming to lose weight. Low fat products usually contain the same amount of calcium but less saturated fat. Non dairy sources of calcium include Sardines (with bones), oranges, broccoli, soya beans and calcium fortified cereals. Swap cow’s milk and yoghurt for a soya milk or yoghurt which are often fortified with calcium. Soya protein has also been shown to lower cholesterol by a small amount. Red Meat and Processed Foods The term ‘processed’ applies to any food or drink that has been altered from its natural state either for safety or convenience. This can be simple processing as in the pasteurizing of milk to make it safer, or the canning of vegetables/fruit/meat to make it last longer. Processed foods aren’t necessarily unhealthy. For instance tinned tomatoes are processed through canning and may contain small amounts of added salt and sugar to enhance their taste, but they’re also a convenient way of storing tomatoes and count as one of your portions of fruit and vegetables a day. Some processed foods however contain a lot of added fat, sugar or salt to increase their taste or shelf life but too much of these can be harmful to health. Foods containing a lot of fat and sugar such as cakes, pastries, cheese, cream, biscuits and sugary drinks can contribute to weight gain and increase your risk of diabetes and heart disease. Foods containing high amounts of salt such as crisps, salted nuts, smoked fish, bacon and cured meats, when eaten regularly can increase your blood pressure which can also increase your risk of heart disease and strokes. A diet high in red and processed meat such as sausages, salami, ham, pate, etc can increase your risk of cancer, especially bowel cancer. Red meat such as a joint of beef, steak, pork chop or leg of lamb contains a good source of iron and protein, essential for maintaining healthy blood and tissues. These cuts of meat should not have the added salt, fat or preservatives of processed meats so are better for you but it is still recommended that you eat no more than 70g in one day of red or processed meat. Choose lean cuts for less saturated fat and calories and limit to no more than twice a week, using fish, eggs, dairy and legumes as alternative sources of protein. Mediterranean Diet Daily Checklist Have I? Eaten 5-7 portions of fruit and vegetables? Had 2-4 tablespoons of olive oil? Had 2-3 portions of a mixture of fish/poultry/legumes/eggs? Three portions of calcium containing foods – cheese/yoghurt/milk/oranges/soya beans? Had one or less of: cakes/pastries/confectionary/biscuits/sugary drinks/red or processed meats/butter cream?