Healthy Support

7-Day Mediterranean Diet Meal Plan for Heart Health, Created by a Dietitian

Improve heart health and enjoy the flavors of the Mediterranean diet in this 7-day meal plan. Follow along to get started.

<p>Chicken Milanese: RACHEL MAREK. High-Protein Black Bean Breakfast Bowl: Ali Redmond. </p><p>Chicken Milanese: RACHEL MAREK. High-Protein Black Bean Breakfast Bowl: Ali Redmond. </p>

Chicken Milanese: RACHEL MAREK. High-Protein Black Bean Breakfast Bowl: Ali Redmond.

Reviewed by Dietitian Jessica Ball, M.S., RD

The Mediterranean diet consistently ranks as one of the healthiest diets for the wide variety of fruits and vegetables, whole grains, proteins and other nutrient-dense foods it encourages. This flexible eating style has numerous health benefits and is more customizable than a restrictive eating plan, which makes it easier to incorporate in your routine. In the past, the focus of the Mediterranean diet has been on the traditional cuisine of larger countries like Italy, France, Spain and Greece. In reality, the Mediterranean region is very large and includes 22 countries spanning three continents: Europe, Asia and Africa. We’re refocusing our understanding of the Mediterranean diet and being more inclusive of all

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Healthy Support

How to make healthy eating habits stick in the new year

The start of the new year offers a chance to reflect on the past and set goals for the future. Many of us aim to improve ourselves, but, unfortunately, New Year’s resolutions are often quickly abandoned because they are unrealistic or too difficult to maintain.

A spread of fruits, vegetables and grains on a black countertop. All are part of healthy eating.
Figuring out how to introduce healthy eating habits might seem overwhelming at first, but you don’t need to make too many changes at once. (Texas A&M AgriLife photo by Michael Miller)

This is especially true for resolutions centered around physical health, like healthy eating. Instead of relying on strict rules and super-human discipline, Texas A&M AgriLife Extension Service experts have shared tips for establishing realistic healthy eating goals that can endure through January and beyond.

Don’t force the New Year’s Day start date

Though it might seem counterintuitive, allowing yourself the flexibility to start implementing new habits when you’re ready, rather than forcing yourself

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Healthy Support

Healthy Eating During The Holidays Improves Wellness And Productivity And Lengthens Life

During the holiday season, we are presented with a myriad of tempting foods, much of which is unhealthy and can deplete us of energy. You don’t have to be a rocket scientist to know that good nutrition, along with ample sleep and good exercise, provide fuel that promotes your health, mood and mindful productivity at work. We have known for years that there is a direct link between diet and our physical health. Scientists, for example, have discovered that the Mediterranean diet reduces risks of cardiovascular disease. Research also shows that there is a direct relationship between our dietary patterns and mental health. The study’s authors state, “The results of this trial suggest that improving one’s diet according

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Healthy Support

How Olive Oil Fits into a Nutrient-Rich Diet

The Mediterranean diet
The role of olive oil
Nutrients in olive oil
Heart-healthy benefits
Fighting inflammation
Using olive oil in cooking
Embracing the Mediterranean diet
Resources 
Further reading


The Mediterranean diet

The Mediterranean diet stands as a renowned model of healthy eating, citing numerous health benefits. An abundance of fresh fruit and vegetables, whole grains, nuts, and seeds characterizes the diet. It also includes moderate fish and poultry consumption and low to average intake of dairy products.

A central part of a Mediterranean diet is olive oil, the consumption of which has been recognized for its health benefits for many years. The golden oil contains antioxidants and monounsaturated fats, particularly heart-healthy oleic acid and polyphenols, associated with reduced risk of chronic diseases.

Its use in cooking, dressings, and even drizzled-over finished dishes helps explain the low rates of heart disease and extended lifespans observed in Mediterranean regions.

​​​​​​​Image Credit: Foxys Forest Manufacture/Shutterstock.com​​​​​​​Image Credit: Foxys

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Eat Healthy for Life With This 30-Minute Mediterranean Meal Plan

good housekeeping 28day mediterranean diet

Eat Healthy for Life With Our 30-Minute Meal PlanGood Housekeeping

Want to boost your health and celebrate eating good food? You’ve come to the right place.

Good Housekeeping‘s ultimate meal plan will help you fight inflammation, lower the risk of heart disease, ward off type 2 diabetes, improve brain function and so much more! If you join our one-of-a-kind membership program GH+, you’ll get exclusive access to fast and simple recipes (that make cooking a breeze), a 7-day meal plan and $5 off our new book, Quick and Easy 28-Day Mediterranean Diet.

<p><a href="https://shop.goodhousekeeping.com/good-housekeeping-s-quick-and-easy-28-day-mediterranean-diet.html" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0" class="link rapid-noclick-resp">Shop Now</a></p><p>Good Housekeeping's Quick and Easy 28-Day Mediterranean Diet</p><p>goodhousekeeping.com</p><p>$26.95</p><span class="copyright">Good Housekeeping</span>

Created by our food and nutrition experts, this follow-up to our best-selling book, 28-Day Mediterranean Diet, is an all-in-one guide packed with 75 incredible meals that burst with flavor and vibrancy — but also make

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Healthy Support

The #1 Food To Eat To Support Your Memory, According to Brain Health Experts

While we certainly can’t control everything that happens to our physical and mental health, science is clear that there is a connection between what we eat and brain health. Certain foods are linked to supporting brain health while other foods are linked to increasing the risk of cognitive decline and dementia. This is especially timely to consider due to the fact that the number of people in the U.S. who are living with dementia is on the rise. (Part of this is because we’re living longer these days.) In the U.S., 22 percent of adults ages 85 to 89 have dementia and 33 percent of adults aged 90 or older have been diagnosed.

However, eating in a way that supports memory is actually easier than you may think. There are thousands and thousands of foods packed with nutrients that support brain health. Not sure where to start? Keep

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Healthy Support

To Lower Your Heart Disease Risk, Try Eating These 6 Foods

A person prepares a dish with salmon and vegetables.Share on Pinterest
Eating fish and whole fat dairy may help you stay heart healthy. Olga Peshkova/Getty Images
  • Eating more whole fruits, vegetables, legumes, nuts, fish, and whole-fat dairy products may help lower your heart disease risk.
  • Experts found that a healthy diet can be achieved in various ways, such as including moderate amounts of whole grains or unprocessed meats.
  • Focusing on starting small when making diet changes can help you stick with new eating habits.

A new report finds that if you don’t eating enough of six key foods you may be at a higher risk of cardiovascular disease. That’s according to a study led by McMaster University and Hamilton Health Sciences researchers at the Population Research Health Institute (PHRI).

The study was published July 6 in the European Heart Journal.

The researchers derived a diet score from the PHRI’s large-scale global Prospective Urban and Rural Epidemiological (PURE) study.

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