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Legumes such as beans, lentils or soy products can also replace meat as a protein source.",{"name":70,"@type":61,"acceptedAnswer":71},"What targets are recommended to help reduce risk of heart disease and stroke?",{"text":72,"@type":64},"The guide notes that by achieving two additional targets, along with what you already do, risk can be reduced. 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choices website:  \nHealthy recipes:  \n[www.nhs.uk/Livewell/healthy-recipes/Pages/Healthy-recipes](www.nhs.uk/Livewell/healthy-recipes/Pages/Healthy-recipes)  \nEatwell guide:  \n[www.gov.uk/government/publications/the-eatwell-guide](www.gov.uk/government/publications/the-eatwell-guide)  \n[Get the free NHS Food Scanner app:](Get the free NHS Food Scanner app:)  \n[apps.apple.com/gb/app/change4life-food-scanner/id1182946415](apps.apple.com/gb/app/change4life-food-scanner/id1182946415 or)[ or](apps.apple.com/gb/app/change4life-food-scanner/id1182946415 or)  \n[play.google.com/store/apps/details?id=com.phe.c4lfoodsmart&hl=en_GB](play.google.com/store/apps/details?id=com.phe.c4lfoodsmart&hl=en_GB)  \nChange4life (recipe finder):  \n[www.nhs.uk/change4life/pages/meal-planner-recipe-finder](www.nhs.uk/change4life/pages/meal-planner-recipe-finder)  \nBritish Heart Foundation (recipe finder):  \n[www.bhf.org.uk/heart-matters/healthy-eating-toolkit/recipe-finder](www.bhf.org.uk/heart-matters/healthy-eating-toolkit/recipe-finder)  \nBHF Heart Matters magazine:  \n(online or order publication)  \n[www.bhf.org.uk/heart-matters-magazine](www.bhf.org.uk/heart-matters-magazine)  \nBHF Eat better leaflet:  \n[www.bhf.org.uk/informationsupport/publications/healthy-eating-and-drinking/](www.bhf.org.uk/informationsupport/publications/healthy-eating-and-drinking/)  \n[eat-better](eat-better)  \nBHF Taking Control of Food Portions and Labels:  \n[www.bhf.org.uk/informationsupport/publications/healthy-eating-and-drinking/taking](www.bhf.org.uk/informationsupport/publications/healthy-eating-and-drinking/taking)control-of-food-portions-and-labels  \nBHF Understanding your weight:  \n[www.bhf.org.uk/informationsupport/publications/healthy-eating-and-drinking/](www.bhf.org.uk/informationsupport/publications/healthy-eating-and-drinking/)  \n[understanding-your-weight](understanding-your-weight)  \nPrinciples of a Mediterranean Style Diet  \nHigh intake of fruit and vegetables  \nFruit and vegetables  \nHigh intake of wholegrain pasta, bread  \nWholegrain starch  \nProtein: fish or poultry  \nRegular fish intake  \nHigh intake of pulses, beans, legumes  \nRegular intake of nuts, seeds, olive oil  \nLow red meat intake Low saturated fat intake  \nRestrict intake of alcohol Usually red wine at mealtime  \nStudies indicate that following a Mediterranean diet can lower the risk of heart disease and stroke by 30%.  \nEating healthily is eating a wide variety of food, in the right quantities for you.  \nFruit and vegetables  \nFruit and vegetables are one of the main components of a Mediterranean diet.  \nBy choosing a ‘rainbow’of fruit and vegetables you will benefit from a wide variety of nutrients, vitamins and minerals and they are high in fibre.  \nMeats and fish  \nSwap from red or processed meat to fish and poultry. This will reduce your intake of saturated fats.  \nAnother way to reduce saturated fats is to choose lean cuts and remove visible fat and skin.  \nTry grilling or roasting without fat, stir fry or casserole.  \nLegumes (beans, peas and pulses)  \nBy eating 3 servings of legumes a week, you will increase your intake of soluble fibre which can lower your cholesterol level and make you feel fuller for longer.  \nYou could do this by replacing meat with beans, lentils or soy products as your source of protein.  \nWholegrain starches, nuts and seeds  \nOpt for brown rice and pasta.  \nEat porridge oats or wholegrain cereals for breakfast.  \nUse wholegrain bread (‘brown bread with bits’) .  \nLeave skins on potatoes and try sweet potatoes instead.  \nSnack on nuts and seeds.  \nAdd nuts and seeds to salads, stews, yoghurt or pudding toppings.  \nOlive oil  \nUse olive oil as your main culinary fat, for cooking, preparing food and asa salad dressing.  \nUsing olive oil as part of a Mediterranean diet is better for preventing heart disease than following a low fat diet.  \nSauces  \nUse fresh sauces based on o","cbCaimWTZTTNnx7j","https://ap.wps.com/l/cbCaimWTZTTNnx7j","pdf",193555,"English","# Principles of a Mediterranean Style Diet\n## Key diet components\n## Meal ideas\n## Targets and portion guidance","[{\"question\":\"What are the main principles of a Mediterranean-style diet?\",\"answer\":\"The diet focuses on high intake of fruit and vegetables, wholegrains, pulses/beans, nuts and seeds, and olive oil, while restricting red meat and saturated fats.\"},{\"question\":\"How should protein foods be chosen on this diet?\",\"answer\":\"Choose fish or poultry regularly, and swap red or processed meat for fish and poultry. Legumes such as beans, lentils or soy products can also replace meat as a protein source.\"},{\"question\":\"What targets are recommended to help reduce risk of heart disease and stroke?\",\"answer\":\"The guide notes that by achieving two additional targets, along with what you already do, risk can be reduced. It also provides portion targets such as aiming for multiple daily servings of fruit, vegetables, and wholegrain starches.\"}]","The MediterraneanStyle Diet - Information for patients | PDF",1790533289]