Download The Mediterranean Diet Recommended for the

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?