We may not have the weather to match, but May is International Mediterranean Diet Month and a great opportunity to put some heart-healthy ‘sunshine’ into your diet.  Recent findings from the Spanish Predimed study have added yet more evidence of the general and heart health benefits of the Mediterranean diet, especially when supplemented with extra-virgin olive oil or nuts.  What’s more, unlike many diets, the Mediterranean one is easier to stick to as it’s very tasty and satisfying. 

The traditional Mediterranean diet is based on an abundance of fruits and vegetables, wholegrain cereals, legumes, fish and nuts. Dairy products are eaten in moderation and red meat and meat products only occasionally. This diet provides high levels of mono-unsaturated and omega 3 fats, antioxidants, fibre and other nutrients and is linked to healthier cholesterol levels and a lower risk of heart disease, Type 2 diabetes, obesity and some cancers. 

This May, give your whole family a Mediterranean flavour on their plates:

• Use extra-virgin olive oil for dressing salads and gentle frying or roasting those peppers, aubergines, courgettes, onions, tomatoes, potatoes and sweet potatoes.
   
• Eat more colourful and varied salads – try different combinations of lettuces (gem, lollo rosso etc.) chicory, spinach, rocket, vine-grown tomatoes, beetroot, beans (kidney, green, black-eyed), chickpeas and avocados. Add a crunchy topping of nuts and dried fruit.  You can also use couscous, bulgur wheat, brown rice or pasta as a base for a salad.
   
• Get fishy – oily fish and shellfish are a great source of heart-healthy omega-3 fats as well as protein, vitamins and minerals.  Grilled sardines, tinned salmon sandwiches, a seafood risotto, BBQ’d tuna steaks, smoked mackerel salad – there are plenty of mouth-watering ways to add a Mediterranean touch to your lunches and evening meals.
   
• Cut back on red meat, choosing chicken, fish, pulses, eggs, yoghurt and small amounts of cheese for your dishes instead.
   
• Go nuts - make walnuts, almonds, hazelnuts, cashew, pistachio and other unsalted nuts your new snack and sprinkle them on your breakfast cereal or yoghurt, not just your salads.
   
• Drink plenty of water.  Wine does feature in the Mediterranean diet but in moderation; it’s high in calories and men should not regularly exceed 3-4 units a day (large glass of wine) and for women it’s 2-3 units (a medium glass of wine).  Red wine is a good source of antioxidants, but then so is 100% grape juice.

Get on the road to heart health by going the Mediterranean way, this month and beyond.  Get your taste buds tingling for the taste of Mediterranean recipes to help add years to your life and life to your years.

A Yorkshire heart charity is calling on workers to use Walk to Work week to exercise their limbs and get their hearts pumping.

Heart Research UK says that Walk to Work week (13-17 May) is a great opportunity for people to leave the car at home and do more walking – which will help exercise their bodies, hearts and mind.

The charity says that even short bursts of brisk walking – like getting off the bus one or two stops early or taking the stairs instead of the lift at work – can make a difference to your health.  If it is difficult for you to walk to work then going out for a quick stride around the block at lunchtime is another healthy option during Walk to Work week.

“Walking is good for your heart and one of the easiest ways to increase your fitness and improve your health,” said Heart Research UK National Director, Barbara Harpham. “Brisk walking done a few times a week is a simple way to get more exercise, and after you’ve done it a few times you’ll begin to feel the difference.”

Walking is a great way to exercise for heart health and can make you feel more energetic and alert.  If you put your heart into it and do enough walking, it can help lower your blood pressure, cholesterol levels and reduce the risk of developing diabetes and heart disease.

Heart Research UK is encouraging all employers to embrace Walk to Work week and get their staff to take part in what is an easy exercise option.

For those wanting a bigger challenge what better way to increase your fitness than to tackle the Yorkshire Three Peaks Challenge on 15 June to raise money for Heart Research UK and help fund our work into the prevention, treatment and cure of heart disease. 

More details: www.heartresearch.org.uk/hike-your-heart-yorkshire-three-peaks-challenge-2013

Many employers already encourage their staff to do more walking, and some have set up staff challenges and provided pedometers to measure distances walked towards and help achieve the recommended 10,000 steps a day.

 “Too many people get little or no exercise, and obesity is an increasing problem among adults and children in the UK – so encouraging people to walk more often is a good healthy action,” added Barbara Harpham.  “What better opportunity than to use Walk to Work Week to do more walking.  It might encourage a whole lifestyle change and make your heart fitter and healthier.”

Walkers can join Heart Research UK’s Yorkshire Three Peaks Challenge (Ingleborough, Pen-y-Ghent and Whernside) on Saturday 15 June.  Entry is free and all we ask is that your raise as much as you can for Heart Research UK.  Why not do it as a family or a work team.  More information is at: www.heartresearch.org.uk/hike-your-heart-yorkshire-three-peaks-challenge...