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Heart-Healthy Foods of Mediterranean Diet for Breakfast, Lunch and Dinner

HEART-HEALTHY BREAKFAST FOODS:
Oatmeal
Hard-boiled eggs with olive oil
Yogurt and fruit
Whole wheat toast
Eggs fried in olive oil
Heart-healthy muffins (see recipes)
Omelets

HEART-HEALTHY LUNCH FOODS:
Tuna fish salad
Spinach salad with hard-boiled eggs
Mixed green salad with chickpeas
Vegetarian whole wheat pizza
Egg salad
Sardine, onion, and red lettuce sandwich on whole wheat bread
Smoked salmon and cream cheese on whole wheat bagel

HEART-HEALTHY DINNER FOODS:
Fish, especially oily fish such as salmon
Any vegetable, the more colorful the better
Legumes (beans)
Hearty vegetarian soups served with crusty bread
Shellfish, including shrimp, lobster, and clams
Risottos (rice dishes)
Whole wheat pasta with vegetable or seafood topping

HEART-HEALTHY SNACKS:
Unsalted nuts
Dried fruit

Heart-healthy muffins
Dark chocolate
Fresh fruit
Heart-healthy cookies
Heart-healthy cakes

 

 

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