Get Delicious, Heart‐healthy Mediterranean Diet Recipes with the MyFoodMyHealth Mediterranean Meal Plan and Diet
Research has shown eating a Mediterranean diet reduces the risk of heart disease, and may help prevent other chronic health conditions like cancer and type 2 diabetes.
Enjoy the heart‐healthy benefits of the Mediterranean Diet with the MyFoodMyHealth Mediterranean diet meal plan and recipes. Sign up for MyFoodMyHealth and for as little as $7.50 per month, you'll get:
- Unlimited access to 100's of delicious, chef‐created recipes — most you can prepare in less than 30 minutes
- Personalized weekly meal planner filled with delicious, heart‐healthy Mediterranean diet recipes
- Ability to customize further to include other health conditions and food allergies
- All recipes include a nutritional value table
- You can substitute and add additional recipes, such as side dishes, desserts and snacks
- Time-saving weekly shopping lists, pantry basics, and online shopping resources
- Expert information on food and nutrition for heart health, as well as other health conditions and allergies
- Exclusive online access to cooking, nutrition and health tips, videos, articles, and more...
Support Your Heart Health with the Delicious MyFoodMyHealth Mediterranean Diet
For less than the cost of one cookbook, you'll gain immediate access to our meal planner, heart‐healthy recipes based on the Mediterranean diet, shopping lists, and more...
Sign up today for a subscription to MyFoodMyHealth or view a Free Demo of the MyFoodMyHealth meal planner today.
MyFoodMyHealth Online Weekly Meal Planner
The Easy Way to Follow a Heart-healthy Mediterranean Diet
We know your life is busy. Our convenient, online meal planner makes it fast and easy for you to prepare healthy meals based on the Mediterranean diet. It's filled with nutritious recipes so delicious and satisfying even the fussiest eaters will enjoy following a heart‐healthy diet.
Plus, you can add other health conditions and food allergies into your customized meal plan so you can easily prepare delicious meals that meet the dietary needs of your whole family.
Easily Support Multiple Health Conditions & Food Allergies with MyFoodMyHealth Meal Planner
Are you cooking for yourself and have multiple health conditions or food allergies? Or do you have a daughter with asthma, a spouse with diabetes and a son who hates broccoli and has a peanut allergy? No worries. Unlike other systems, MyFoodMyHealth takes everyone into account, whether you're cooking for one, two, or the whole family.
To start cooking delicious meals that meet everyone's health needs, simply set up your profile to include the health conditions, food allergies or food dislikes for you and your family members. The Meal Planner automatically generates meal plans and recipes that meet everyone's health needs. It's that easy!
The MyFoodMyHealth Meal Plan & Recipes for the Mediterranean Diet
Your diet plays a key role in maintaining a healthy heart. A growing body of research indicates eating a diet rich in fruits, vegetables, whole grains, nuts, beans, seeds and healthy fats provides important antioxidants, vitamins and minerals can reduce the risk of cardiovascular disease and help protect against a variety of diseases such as type 2 diabetes, some cancers and other diet‐related conditions.
The Mediterranean Diet
The Mediterranean diet is based on the traditional diet of countries bordering the Mediterranean sea. Vegetables, fruits, legumes, whole‐grain breads and cereals and seeds make up the core of this diet. Heart-healthy monosaturated fats, like in extra virgin olive oil, is the main source of fat in a Mediterranean diet. The diet also includes moderate amounts of fish and poultry and limits red meat consumption. The traditional diet also includes limited amounts of dairy usually as cheese or yogurt.
Foods to Avoid or Limit in the Mediterranean Diet
Animal fat is linked to increased risk of cardiovascular disease and cancer. As a result you should avoid or limit the following foods when following a Mediterranean diet:
- Processed meats
- Butter and margarine
Great Herbs to Eat in a Mediterranean Diet
Great Foods to Eat in a Mediterranean Diet
The Mediterranean Diet emphasizes the simple goodness of seasonal fruits and vegetables, hearty whole grains and legumes, healthy fats like olive oil, ocean-fresh fish and poultry. It is a wonderfully delicious and flavor‐filled way to eat heart healthy.
Calcium (Possesses a greater blood pressure‐lowering effect)
- Beans, dried
- Broccoli Rabe
- Sun Dried Tomatoes
- Flaxseed oil (Acts as an anti-inflammatory)
One small clove daily will help. It contains the chemical allicin, which stops cells from taking up cholesterol; additionally the sulphur in garlic acts as an antioxidant with a long chain fatty acid molecule, which protects against atherosclerosis (the progressive narrowing and hardening of the arteries).
Magnesium (Reduces elevated blood pressure by relaxing the muscles that control blood vessels)
- Brazil nuts
- Cucumber (with skin)
- Pumpkin seeds
Omega‐3 fatty acids (Fosters good circulation)
- Flax seeds
Potassium (Helps maintain blood pressure levels)
- Beans, dried
- Brussels sprouts
- Water chestnuts
Vitamin C (Widens blood vessels to help lower blood pressure and an antioxidant.)
- Cabbage, red
- Kiwi fruit
- Peppers, bell, red
- Tangerines and other mandarins
Sample Mediterranean Diet Recipe
Download the Recipe: Stuffed Avocado with Vegetables and Shrimp
General Information on Heart Disease
Heart disease is an umbrella term that describes a range of diseases that affect your heart. It includes diseases of the blood vessels, blood vessels, such as coronary artery disease; heart rhythm problems (arrhythmias); heart infections; and congenital heart defects. It is the leading cause of death for both men and women in the U.S.
Risk Factors for Heart Disease
- Age (65+ more likely)
- Lack of exercise
- Reno vascular disease/chronic kidney disease
- Adrenal gland abnormalities
- Excessive alcohol
- Excessive salt