Vegetables, fruits, beans and whole grains should be the centerpiece of your meals. These foods, which are rich in dietary fiber and antioxidants and low in saturated fat, are the centerpiece for both the Mediterranean and plant-based diets.
But which diet should you choose?That may depend on your particular health profile and whether you can embrace your diet choice for life.
If you find a plant-based diet too restrictive, you may prefer a Mediterranean style diet.
However, any change you can make in a healthy direction will lead to healthy outcomes, says Dr. David C. Huneycutt, Jr., Nashville, Tenn.
It might be (to) a Mediterranean diet. It might be a plant-based diet, says Dr. Huneycutt, a general cardiologist in private practice.
When used to emphasize the health aspects, its referred to as a plant-based or low-fat, plant-based diet, according to Dr. Huneycutt.
The benefits of eating only plant foods may come from what youre adding and what youre eliminating, according to Sharon Palmer, registered dietitian nutritionist, Los Angeles.
People who limit themselves to plant foods eat far more nutrient-rich plant food varieties, including vegetables, fruits, whole grains and legumes than omnivores, according to Palmer, who follows a plant diet.
Also, by eliminating meat in the diet youre not getting cholesterol. Saturated fat is lower in a vegan diet, she says.
Along with an abundance of produce, include whole grains, beans, peas and lentils, a modest amount of nuts and vegetable oil in small amounts in your menus, says Palmer.
The caveat is that you have to make wise choices.
Its very easy to make a vegan diet unhealthy. Potato chips are vegan, Dr. Huneycutt says.
The Mediterranean-eating pattern, based on the traditional foods and beverages of the Mediterranean countries also puts plant foods in the center of the plate.
What makes this diet effective in reducing the risk of heart disease?
Its the sum total, says Dr. Michael Ozner, medical director, Center for Prevention and Wellness, Baptist Health South Florida.
Its a wide variety of fruits and vegetables of all colors that bring different antioxidants to the table. It contains whole grains. Grains are very important to maintain good health. Nuts are very important, says Dr. Ozner, author of The Complete Mediterranean Diet.
The Mediterranean diet has significantly higher fiber than in the Western diet, he says. It differs from a plant-based diet with the inclusion of animal foods, along with moderate wine consumption, which is a long-standing part of Mediterranean meals.
Its a lot of fish and seafood, olive oil and modest amounts of dairy foods, poultry and eggs, and a limited amount of red meat.
A diet high in red meat ratchets up the risk of heart disease, Dr. Ozner says.
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Which heart-healthy diet is right for you? - Quad-Cities Online
