The Mediterranean diet is not actually a diet in the sense that the Atkins or South Beach diets are. The Mediterranean diet is more focused on lifestyle and eating choices, and is based on the eating habits of Mediterranean peoples, including those living in Greece, Italy, Spain and the Middle East.

Oranges and the Mediterranean Diet

Oranges are good for us no matter what diet you’re on. They are loaded with vitamins, fiber, and antioxidants to keep our bodies strong. If that’s not enough, oranges are a versatile fruit and taste good too! Orange zest can be used in a number of baked goods and foods, as well as in tea and other hot beverages. Orange juice is a breakfast staple, and the orange by itself is a refreshing treat.

Here are some other benefits of oranges:

• Vitamin C: An antioxidant that protects the arteries and prevents cholesterol plaque build-up.
• Folate: Or folic acid, a B vitamin which processes the amino acid homocysteine, and can reduce the risk of a heart attack.
• Sodium: Oranges are low in sodium. An excess of sodium raises blood pressure.
• Potassium: Potassium is an important part of a healthy heart. Oranges are loaded with potassium which can lower blood pressure and decrease the likelihood of stroke.
• Calcium: Oranges have calcium, which regulates blood pressure and keeps bones strong.
• Magnesium: Magnesium is an all around great mineral in the body and is especially good for the heart.
• Fiber: Oranges contain both soluble and insoluble fiber, mostly in the white peel so try to eat some of the white part. Soluble fiber has been shown to lower cholesterol.
• Phytochemicals: Phytochemicals are plant based antioxidants which battle all sorts of bad things in our bodies, including inflammation, high blood pressure, cholesterol and they strengthen blood vessels.

Basics of the Mediterranean Diet

The Mediterranean diet focuses on fresh fruits and vegetables, lean proteins and legumes, whole grains, healthy fats and moderate alcohol intake. It is the combination of these key food groups that seems to work to benefit our hearts. Mediterranean culture typically involves much more physical activity than American culture, usually in the form of frequent walking.

Mediterranean Diet and Heart Attacks

It has been shown repeatedly that the Mediterranean diet may help reduce the risk of heart disease, lower cholesterol and possibly heart attacks. The combination of whole grains, fresh produce, lean meats and healthy fats make for an ideal heart-friendly diet. Avoiding processed foods and refined grains also helps maintain overall heart health.

The Mediterranean Diet and You

If you’re interested in learning more about the Mediterranean diet and working to incorporate new foods into your own meal plan, check out any of the numerous Mediterranean style cookbooks out there. There are so many different varieties, you can be sure to find a simple cookbook to get your inspiration. Start by experimenting with a few new ingredients to learn what you like. Branch out from there; who knows, maybe you’ll discover a budding chef in the process.

Sources:
http://www.webmd.com/diet/guide/8-ways-to-make-your-diet-more-heart-healthy
http://www.healthandage.com/public/article/3296/Oranges-They-Can-Help-Prevent-Heart-Attacks.html
http://www.webmd.com/diet/features/the-mediterrean-diet