By Aristotelis E. Vlahos, M.D., Hackensack Meridian Health interventional cardiologist at Bayshore Medical Center and director of Cardiac Catheterization Lab at Riverview Medical Center
When it comes to heart health, everyday diet and lifestyle choices play a key role in reducing your risk of coronary artery disease, heart attack, stroke and other health conditions. But with the amount of processed carbohydrates, cured meats, refined sugars and alcohol that are part of the typical American diet, it can be challenging to make healthy choices.
The Mediterranean diet — which is based on traditional cuisines of countries surrounding the Mediterranean Sea, including Greece — has become a popular choice for Americans who are looking to lose weight, reduce their risk of cardiovascular conditions and improve their overall health.
And for members of the Greek community, the Mediterranean diet is a sustainable option that incorporates ingredients found in many traditional Greek dishes.
With an emphasis on fresh fruits and vegetables, whole grains, nuts, beans and vegetarian meals, the Mediterranean diet includes a variety of unprocessed, whole foods traditionally found in Greece and nearby countries.
Incorporating spices and seasonings with moderate amounts of olive oil, lean dairy products and animal proteins such as seafood and poultry can provide the variety needed to make filling meals without compromising taste or nutrition. And you don’t have to give up alcohol completely — having a glass of red wine a few times a week is fine.
Instead of being a short-term crash diet, the Mediterranean diet promotes long-term lifestyle change. Instead of requiring you to be perfect at all times, the Mediterranean diet encourages moderation while allowing for flexibility.
Although it’s important to note that age and genetics also have an impact on heart health, following a sustainable, palatable eating plan, such as the Mediterranean diet can reduce your overall risk of developing conditions such as high cholesterol, high blood pressure and blocked coronary arteries.
And when combined with moderate exercise and resistance training, the benefits of the Mediterranean diet can extend even further. Incorporating a simple morning and evening stroll — a popular part of everyday life in Greece — and light strength training exercises using body weight or resistance bands into your daily routine can make an enormous difference in your heart health.
As any member of the Greek community knows, food and family are among the threads that connect us. Preserving those cultural, culinary and community connections while making healthy lifestyle modifications can help us age gracefully — no matter what country, state or neighborhood we live in.
About the Author
Dr. Aristotelis Vlahos is fluent in Greek. He spent the first three years of his life living in Greece before his parents emigrated to the United States. In his cardiology practice, he cares for many members of New Jersey’s vibrant Greek community, helping them to make heart-healthy lifestyle changes while preserving their cultural and culinary traditions.
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