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<ul class="summary-list"><li>I've been <a href="https://www.insider.com/mediterranean-diet-what-everyone-should-make-shopping-list">following the Mediterranean diet</a> for years, and I've learned a lot of simple <keyword id="11955022" type="UNKNOWN" weightage="60" keywordseo="recipes" source="Orion">recipes</keyword>. </li><li><strong>Lamb souvlaki, baked salmon, and creamy chicken pasta are all in my dinner rotation. </strong></li></ul><p>I learned to cook for the <a href="https://www.insider.com/things-people-get-wrong-mediterranean-diet-according-to-someone-who-follows">Mediterranean diet</a> at university a few years ago. Since then, I've tried various recipes and even developed some of my own.</p><p>I take a minimalist approach to my diet and often <a href="https://www.insider.com/mediterranean-diet-what-everyone-should-make-shopping-list">only use a few ingredients</a> in my <keyword id="12021034" type="UNKNOWN" weightage="60" keywordseo="meals" source="Orion">meals</keyword>. I bulk out the more expensive ingredients, like fresh fish and poultry, with whole grains, mixed beans, and vegetables.</p><p>My favorite recipes take about 10 to 30 minutes to prepare and don't require any specialist equipment.<strong> </strong></p><h2><strong>I've discovered a love for orange, avocado, and shrimp salad</strong></h2><p>I wasn't initially convinced that orange, mustard, and shrimp went together. It felt unnatural to make a salad without traditional ingredients like cucumber and tomato.</p><p>But the sweetness of the orange sharpens the buttery avocado and perfectly complements the shrimp. </p><p>Start by tearing half of an orange into segments. Squeeze the juice from the other half and put it to the side.</p><p>Dice an avocado, slice half a red onion, and rip up some romaine lettuce. Add all of the components to a bowl with a few pieces of shrimp on top — I like to <a href="https://www.insider.com/best-things-at-aldi-for-one-mediterranean-diet-shopping-list-2021-8">buy the precooked kind</a> for convenience.</p><p>To make <a href="https://www.insider.com/vinaigrette-recipe-everyone-should-know-how-to-make-chef-review-2021-8">the dressing</a>, combine the orange juice with a splash of olive oil, a teaspoon of wholegrain mustard, and a little salt and pepper.</p><h2><strong>Zucchini fritters with tzatziki make a wonderful lunch</strong></h2><p><strong></strong></p><div type="image" title="Zucchini fries" height="2674" width="3565" msid="91624769" hostid="261"></div><p>Vegetable fritters are one of my favorite snack <keyword id="6497080" type="UNKNOWN" weightage="60" keywordseo="foods" source="Orion">foods</keyword> to batch-cook and freeze for busy weekday lunches. </p><p>Grate one zucchini and half an onion into a sieve. Add a little salt and squeeze out the excess water with a spoon.</p><p>Then grate a handful of Parmesan into a bowl with a cup of all-purpose flour, a splash of milk, and one egg. Combine the grated vegetables and batter. </p><p>Add a generous amount of olive oil to a pan and fry small dollops of batter until golden. Press the fritters flat to make sure they're cooked all the way through.</p><p>For the <a href="https://www.insider.com/trying-trader-joes-best-dips-review-photos">tzatziki dip</a>, mix Greek yogurt, two crushed garlic cloves, a sprig of fresh mint, and a dash of olive oil. </p><h2><strong>Smoked mackerel pâté is an indulgent treat</strong></h2><p>Instead of sweets and chocolate, I like to indulge in <a href="https://www.insider.com/best-cheeses-according-to-cheesemongers-chefs-2019-2">cheeses</a>, smoked meats, and pâtés. </p><p>To make that fit into my <keyword id="11955813" type="UNKNOWN" weightage="60" keywordseo="mediterranean-diet" source="Orion">Mediterranean diet</keyword>, I combine precooked and shredded smoked mackerel, <a href="https://www.insider.com/best-and-worst-things-to-make-with-cream-cheese-recipes">light cream cheese</a>, and a squeeze of lemon juice.</p><p>Season the pâté with salt and pepper, and serve it spread on sourdough toast. </p><h2><strong>Shakshuka is the ultimate weekend brunch dish</strong></h2><p><strong></strong></p><div type="image" title="Shakshuka" height="2120" width="2826" msid="91624770" hostid="261"></div><p>If I fancy <a href="https://www.insider.com/best-and-worst-breakfast-dishes-to-order-according-to-chef-2022-5">a Mediterranean breakfast</a> on the weekend, I go for shakshuka.</p><p>Sauté diced red pepper, green pepper, and onion with two crushed garlic cloves. Add a sprinkle of cumin, paprika, coriander, and red-chili flakes before pouring in some chopped tomatoes.</p><p>Place three eggs in the mixture, cover the pan, and let them simmer on low heat.</p><p>Remove from the heat once your eggs are cooked to your liking and finish with fresh chopped parsley and mint. </p><h2><strong>On special occasions, I'll whip up a lamb souvlaki</strong></h2><p>As a young journalist, lamb is a little <a href="https://www.insider.com/how-i-follow-the-mediterranean-diet-for-cheap-2021-10">out of my price range</a>, so I reserve it for special occasions.</p><p>I opt for a good-quality lamb shoulder and season it with garlic, oregano, lemon juice, and olive oil for a few hours.</p><p>Add chunks of lamb to a wooden skewer and throw them on the grill. I often bulk out my kebabs with bell peppers and onions.</p><p>Finish the <keyword id="12249018" type="UNKNOWN" weightage="60" keywordseo="meal" source="Orion">meal</keyword> with tzatziki and Greek potatoes. </p><h2><strong>Salmon with veggies is an easy weeknight meal</strong></h2><p><strong></strong></p><div type="image" title="salmon vegetables" height="1410" width="1881" msid="91624771" hostid="261"></div><p>If I've spent my evening at a spin class or late-night meeting, <a href="https://www.insider.com/best-and-worst-seafood-to-get-from-the-store">salmon</a> is my go-to dish.</p><p>Season some fillets with garlic and herbs and wrap them in aluminum foil. Cook them in the oven for about 15 minutes and pair them with roasted asparagus and broccoli. </p><h2><strong>I've concocted a Mediterranean version of a make-your-own pizza </strong></h2><p>If you have an at-home dinner date coming up, make some puff-pastry pizza together.</p><p>Roll out a premade puff-pastry sheet, add pesto and tomato paste for the base, and cook for five minutes. </p><p>Once it's out, top with crumbled feta, spinach, and onions for a <a href="https://www.insider.com/chefs-food-experts-favorite-pizza-toppings-2019-6">veggie-style pizza</a>. You could also use some shredded salmon for a little extra protein.</p><p>Put it back in the oven until the cheese starts to brown and melt.</p><h2><strong>To balance out my lighter meals, I like to make a 1-pot creamy-chicken pasta </strong></h2><p><strong></strong></p><div type="image" title="Fettuccine" height="1025" width="1366" msid="91624772" hostid="261"></div><p>We all need cheesy carb-filled dinners from time to time — <a href="https://www.insider.com/trying-mediterranean-diet-things-everyone-should-know">the Mediterranean diet</a> is all about balance and moderation. </p><p>Chop up a few chicken breasts, fry them in a pan until golden, and remove.</p><p>Sauté a few cloves of garlic and combine with chicken stock, heavy cream, and <a href="https://www.insider.com/trying-lighter-version-of-fettuccine-alfredo-recipe-photos-2021-10">fettuccine pasta</a> in the pan. The measurements will depend on how much you like garlic and cream. </p><p>Once the sauce has thickened, sprinkle in some Parmesan, olives, and lemon slices and pop the cooked chicken back in.</p><h2><strong>Chorizo and butter-bean stew is a cozy meal </strong></h2><p>On colder days, I like to cozy up with a stew.</p><p>Slice up <a href="https://www.insider.com/trader-joes-easy-vegetarian-meal-ideas-soy-chorizo-recipes">some chorizo</a> and fry in a pan for a few minutes. Crank your extractor fan onto its highest setting to avoid the smoke alarm going off — I speak from experience. </p><p>Toss in cans of butter beans and chopped tomatoes and let everything sizzle.</p><p>Add a big spoonful of pesto for a garlicky twist and serve.</p><h2><strong>I like to make frittata when it's time to clean out the fridge</strong></h2><p><strong></strong></p><div type="image" title="fritatta" height="1267" width="1690" msid="91624773" hostid="261"></div><p>When I don't know what to make, <a href="https://www.insider.com/best-and-worst-egg-foods-to-make-chefs-photos">eggs</a> are always a great option.</p><p>Mix a few eggs, a handful of sun-dried tomatoes, and some crumbled feta cheese together.</p><p>Finely dice half an onion and fry with crushed garlic for a few minutes. Sauté some spinach in the onion mixture and pour the egg concoction on top.</p><p>Bake in the oven until the egg is fully cooked and garnish with fresh parsley and your seasonings of choice. </p><h2><strong>Whenever I need a little extra protein, I turn to tofu </strong></h2><p>If I find myself in a bit of a <keyword id="11894142" type="UNKNOWN" weightage="60" keywordseo="food" source="Orion">food</keyword> rut, I mix things up with <a href="https://www.insider.com/best-vegan-diet-cooking-tips-from-someone-on-diet-2022-3">meat alternatives</a>.</p><p>I've only recently discovered tofu, and I've been enjoying adding it to salads and grain bowls for a protein boost.</p><p>I marinate the tofu cubes in lemon, garlic, and rosemary overnight and then fry them in olive oil for a crispy texture.</p><p><em>This story was originally published on May 17, 2022, and most recently updated on January 8, 2024. </em></p>

I've followed the Mediterranean diet for over 5 years. Here are 11 of my go-to meals.

<ul class="summary-list"><li>Two superyachts owned by the Russian oligarch Roman Abramovich are sailing around the Mediterranean.</li><li>Abramovich's Eclipse is heading in the direction of his Solaris <keyword id="12378789" type="UNKNOWN" weightage="60" keywordseo="yacht" source="Orion">yacht</keyword>, ship-tracking data shows.</li></ul><p>A $700 million <keyword id="12425898" type="UNKNOWN" weightage="60" keywordseo="superyacht" source="Orion">superyacht</keyword> belonging to the Russian oligarch Roman Abramovich seems to be heading toward his other $600 million vessel in the Mediterranean Sea, ship-tracking data shows.</p><p><a href="https://www.marinetraffic.com/en/ais/home/shipid:6570613/zoom:10">MarineTraffic's map</a> suggests that if the two superyachts keep on their current courses, they would eventually meet in the Ionian Sea, a part of the Mediterranean separating Greece and Italy.</p><p>Eclipse, Abramovich's 533-foot superyacht, was just off the coast of Algeria on Tuesday, sailing east across the Mediterranean Sea, <a href="https://www.marinetraffic.com/en/ais/home/shipid:371584/zoom:10">MarineTraffic data indicated</a>. The ship — worth $700 million, according to <a href="https://www.superyachtfan.com/yacht/eclipse/">SuperYacht Fan</a> — has been underway from St. Martin in the Caribbean since February 21, the data shows.</p><p>Abramovich's 460-foot vessel, Solaris, which was off the eastern coast of Italy on Friday, was between the coasts of southeastern Italy and Albania on Tuesday, <a href="https://www.marinetraffic.com/en/ais/home/shipid:6570613/zoom:10">MarineTraffic data indicated</a>. The website showed Solaris moving south.</p><p>Some Russian oligarchs and billionaires believed to have close ties to President Vladimir Putin — including Abramovich — are moving themselves, <a href="https://www.businessinsider.com/russian-billionaires-superyachts-maldives-no-extradition-ukraine-war-sanctions-2022-3" target="_blank" rel="noopener noreferrer">their yachts</a>, and <a href="https://www.businessinsider.com/russian-oligarchs-yachts-private-jets-travel-us-sanctions-2022-2" target="_blank" rel="noopener noreferrer">their private jets</a> in the wake of sanctions announced by international governments. Their assets could be seized as part of measures aimed at the Russian elite in response to Moscow's decision to invade <keyword id="11985141" type="UNKNOWN" weightage="60" keywordseo="ukraine" source="Orion">Ukraine</keyword>.</p><p>Abramovich is one of seven Russian oligarchs <a href="https://www.businessinsider.com/roman-abramovich-sanctions-oleg-deripaska-russian-oligarch-billionaires-2022-3">sanctioned by the UK</a> on Thursday. The sanctions include freezing their assets and barring them from doing business with the country.</p><p>Other jurisdictions, including the European Union, have announced similar sanctions. Spanish authorities said on Monday that they had <a href="https://www.businessinsider.com/russian-oligarch-superyacht-seized-spain-sergei-chemezov-putin-kgb-sanctions-2022-3">seized a $153 million superyacht</a> that was later linked to the Russian oligarch Sergei Chemezov, the CEO of the Russian state-owned defense conglomerate Rostec and a close ally of Putin.</p><p>There was no destination port for Eclipse or Solaris listed on MarineTraffic's website, so it's unclear where Abramovich's superyachts will dock next. Solaris — worth $600 million, according to <a href="https://www.superyachtfan.com/yacht/solaris/">SuperYacht Fan</a> — had been <a href="https://www.businessinsider.com/roman-abramovich-superyacht-russian-oligarch-barcelona-spain-shipyard-sanctions-2022-3">docked in a Spanish shipyard</a> since late 2021 for repairs until it departed last week.</p><p><a href="https://www.reuters.com/business/russian-oligarch-abramovich-spotted-israeli-airport-2022-03-14/">Reuters first reported</a> that Abramovich was spotted in a VIP lounge at Ben Gurion Airport in Israel on Monday — the same day that flight-tracking data indicated a private jet linked to him flew from Israel to Istanbul. It was unclear whether Abramovich was on the plane, Reuters reported.</p>

A $700 million superyacht owned by the sanctioned oligarch Roman Abramovich is sailing toward his other $600 million vessel in the Mediterranean

<ul class="summary-list"><li>Professor Joan Sabaté has spent decades studying how eating plants impacts our health.</li><li>He's discovered some serious health benefits linked to nut, berry, and avocado consumption. </li></ul><p>Joan Sabaté is admittedly "nutty" about good health and nutrition.</p><p>Not only does he live in <a target="_blank" href="https://www.businessinsider.com/loma-linda-blue-zone-longevity-secrets-of-seventh-day-adventists-2023-11">America's only longevity "Blue Zone,"</a> this nutrition buff and director of the Center for Nutrition, Lifestyle and Disease Prevention at Loma Linda University has also spent decades investigating how different foods — especially <a target="_blank" href="https://www.businessinsider.com/michael-pollan-diet-to-avoid-ultra-processed-foods-2024-4">unprocessed plants</a> — can influence health.</p><p>In the 1990s, he was the first nutrition researcher to discover that while <a target="_blank" href="https://www.businessinsider.com/protein-what-is-best-nut-seed-proteins-vs-meat-2018-4">walnuts contain small amounts of saturated fat</a>, they are actually good for your heart — a finding that surprised him, and upended American Heart Association recommendations. Later, he helped author the <a target="_blank" href="https://news.llu.edu/academics/school-of-public-health-professor-named-2020-dietary-guidelines-advisory-committee">2020-2025 Dietary Guidelines</a> for Americans.</p><p>He understands that healthy eating isn't only about achieving the right balance of macronutrients — protein, carbs, and fat — but that there is a bigger "total package" of nutrition benefits that are naturally occurring in foods like whole grains, beans, and vegetables.</p><p>Already, he's found compelling evidence that nuts, beans, avocados, <a target="_blank" href="https://www.businessinsider.com/best-memory-supplement-plant-protein-berries-scientist-2024-2">and berries</a> are all <a target="_blank" href="https://www.businessinsider.com/anti-aging-foods-brain-heart-health-better-immunity-longevity-2023-9">health-boosting foods</a> that can lower the odds of developing chronic diseases like diabetes, obesity, and <a target="_blank" href="https://www.businessinsider.com/loma-linda-blue-zone-lifestyle-habits-heart-health-inflammation-2023-10">heart issues</a>.</p><p>He is now investigating how certain plant foods might impact our immune system, potentially enhancing the body's ability to fight off infections like the common cold or COVID.</p><p>"I think there are, in many plant foods, still things that have to be studied and discovered," he said.</p><p>He shared his general practices for breakfast, lunch, and dinner with Business Insider while admitting that his diet "is not sophisticated," and mainly involves avoiding ultra-processed foods.</p><h2 id="2d404de4-3af4-44c8-8717-796b4851ff97"><strong>Breakfast is a two-ingredient 'smoothie' made from leftovers</strong></h2><div type="image" title="acai bowl" height="667" width="1000" msid="111518214" hostid="261" sizebytes="31712"></div><p>Sabaté always likes to keep nuts like walnuts, almonds, and hazelnuts around the house, and he puts a few handfuls into his blender each morning, along with about two cups of whatever fruit happens to be the ripest on his Southern California table. This is an easy way for him to quickly get a couple of servings of vitamin-rich fruit and a couple of servings of protein-heavy nuts into his day.</p><p>It's not always the most photogenic meal, but he doesn't mind, because he's not "showing off" this breakfast to any friends or colleagues.</p><p>"No, I eat this at home," he said.</p><p>Sometimes, the mix is too thick to pour into a glass and he eats this "smoothie" with a bowl and spoon while he's getting ready to tackle his day. Occasionally, he'll add a plop of <a target="_blank" href="https://www.businessinsider.com/blue-zone-doctor-loma-linda-california-diet-milk-cheese-2023-9">yogurt</a> or sprinkling of cacao nibs on top.</p><h2 id="595c8576-98b3-4c46-847b-3994003317f6"><strong>Lunch is three core ingredients, plus olive oil</strong></h2><div type="image" title="beans and broccoli" height="1053" width="1579" msid="111518350" hostid="261" sizebytes="109054"></div><p>In traditional Spanish fashion, the biggest meal of Sabaté's day is usually lunch, where "we eat a pot of <a target="_blank" href="https://www.businessinsider.com/blue-zones-expert-shares-cheap-longevity-supplements-beans-walnuts-2024-5">beans</a>."</p><p>One of his favorites is "a typical Catalan dish that is beans and broccoli," but he likes to sample a wide variety of beans to keep things interesting.</p><p>"In the <a target="_blank" href="https://www.businessinsider.com/photos-blue-zone-grocery-store-healthy-eating-easy-and-cheap-2023-10">Loma Linda market</a> there are at least 20 different types of beans," he said.</p><p>At its essence, his lunch is always "a legume, a vegetable, and then bread."</p><p>"Mediteranneans, we love bread — bread with olive oil," Sabaté said.</p><p>Scientists suspect that one of the key reasons that Mediterranean diets are so often associated with long, healthy lives and strong minds is because they're loaded with olive oil, which has <a target="_blank" href="https://www.clinicalnutritionjournal.com/article/S0261-5614(22)00355-7/fulltext">long been associated with</a> better heart health, fewer type 2 diabetes cases, less inflammation, and lower overall mortality.</p><h2 id="3f2aaadf-26ca-4879-8158-d758bacc80de"><strong>Dinner is usually pretty insignificant, but if he goes out to eat, he might have some fish</strong></h2><div type="image" title="salmon salad" height="1414" width="2121" msid="111518218" hostid="261" sizebytes="115282"></div><p>For Sabaté and his wife, dinner is typically an afterthought.</p><p>"We try to have either no supper or light supper," he said.</p><p>If breakfast is hearty enough, he'll do a late lunch and perhaps skip having a third meal altogether. Other days, dinner is "maybe a salad, and that's it."</p><p>Leafy salad <a target="_blank" href="https://www.businessinsider.com/eating-30-plants-a-week-gut-health-easier-2024-6">greens are great for your gut</a>, and they're loaded with nutrients like vitamins A, C, and K, as well as plenty of fiber and magnesium.</p><p>At home, his meal plan is generally vegetarian and fairly low-dairy, but Sabaté isn't opposed to having some omega-3-rich fish when he goes out to eat. Vitamin B12 is an essential nutrient that we can typically only get from animal products like meat, eggs, dairy, or fish. Vegetarians and vegans can supplement their diet with pills or try <a target="_blank" href="https://www.businessinsider.com/b12-vegan-vegetarian-diet-algae-supplements-2023-7">algae</a>.</p>

The simple unprocessed daily diet of a Blue Zone nutrition expert, meal by meal 

<ul class="summary-list"><li>The <a href="https://www.insider.com/category/mediterranean-diet" target="_blank" rel="noopener">Mediterranean diet</a> is a popular eating plan that is flexible, easy to follow, and has been shown to reduce the risk of chronic disease and overall mortality. </li><li>It is based on the <keyword id="15482" type="COMPANY" weightage="60" keywordseo="lifestyle">lifestyle</keyword> of Mediterranean countries like Greece and Italy, and focuses on consuming vegetables, fruit, whole grains, beans, legumes, fish, olive oil, nuts, and seeds. </li><li>The <a href="https://www.insider.com/category/mediterranean-diet" target="_blank" rel="noopener">Mediterranean diet</a> is low in red meat, sugar, and saturated fats, but allows for moderate wine consumption. </li></ul><p>The <keyword id="55918" type="PERSON" weightage="60" keywordseo="Mediterranean-Diet">Mediterranean diet</keyword> is ranked among the <a href="https://health.usnews.com/best-diet" target="_blank" rel="noopener">healthiest eating plans</a> out there. In addition to aiding <keyword id="6358794" type="UNKNOWN" weightage="60" keywordseo="weight-loss">weight loss</keyword>, studies indicate that this flexible and sustainable eating plan can also benefit your heart and brain in ways that a standard Western <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> cannot.</p><p>Here's what you need to know about the diet that might help you live a longer, healthier life. </p><h2>What is the Mediterranean diet?</h2><p>The Mediterranean diet is an eating plan that draws inspiration from <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801" target="_blank" rel="noopener">countries bordering the Mediterranean Sea</a>, including Greece, Italy, and Spain. Since the diet centers around traditional cuisine from various regions, there are no rigid rules on exactly what, when, and how much to eat. </p><p>Instead, the Mediterranean diet focuses on eating principles such as consuming a diet:</p><ul><li>High in plant-based foods like fruits, vegetables, nuts, and legumes</li><li>Moderate amount of lean protein from fish and, to a lesser extent, poultry and eggs</li><li>Moderate amount of wine</li><li>Low in saturated fats from red meat and dairy products</li><li>Low in processed carbs and sugars</li></ul><p>The Mediterranean diet is both safe and sustainable, says <a href="https://www.samanthacassetty.com/" target="_blank" rel="noopener">Samantha Cassetty</a>, MS, RD, and advisor to<a href="https://luvofoods.com/" target="_blank" rel="noopener"> Performance Kitchen</a>. In fact, many people even enjoy the diet, because it doesn't involve rigid rules like some other eating plans. </p><p>"You can dine out, enjoy a happy hour and an occasional dessert, and socialize around food in ways that are considerably more difficult with other plans," Cassetty says. </p><p>Moreover, the Mediterranean diet is considered to be extremely <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>y. Researchers have been studying its health benefits for decades and discovered that following the Mediterranean diet can reduce the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684076/#:~:text=Those%20who%20followed%20the%20Mediterranean,AHA)%20Step%E2%80%93I%20diet." target="_blank" rel="noopener">heart disease</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/27395419/#:~:text=Prospective%20studies%20show%20that%20higher,associated%20with%20a%2028%2D30%20%25" target="_blank" rel="noopener">type 2 diabetes</a>, and more.</p><h2>Foods to eat</h2><p>The Mediterranean diet focuses on your standard fruits and vegetables, but what sets it apart from many other diet plans is the large amount of olive oil and moderate intake of wine. </p><p><a href="https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/" target="_blank" rel="noopener">Harvard Medical School</a> has a handy graphic that can help you build your meals as you fill them with Mediterannean-friendly foods:</p><div type="image" title="mediterranean diet" height="1450" width="1838" msid="78197414" hostid="261"></div><p>The four main groups to focus on are: vegetables, fruits, whole grains, and lean proteins. Here are some options for each group:</p><h3>Vegetables</h3><p>Leafy greens are a great vegetable because they come with a variety of nutrients. Some of the healthiest leafy greens out there include romaine lettuce, Swiss chard, and spinach:</p><div type="image" title="leafy greens" height="588" width="600" msid="78197415" hostid="261"></div><p>Other vegetables worth adding to your plate are:</p><ul><li>Beets</li><li>Broccoli</li><li>Carrots</li><li>Asparagus</li><li>Green beans </li></ul><h3>Fruits</h3><p>Some fruits contain higher sugar content, while others come with an added dose of fiber. High-sugar fruits may spike blood sugar levels, so it's healthier to choose fruits that contain less sugar and some fiber for slower, more stable digestion. Some <a href="https://health.clevelandclinic.org/11-best-high-fiber-foods/" target="_blank" rel="noopener">high-fiber fruits</a> include:</p><ul><li>Apples</li><li>Avocado</li><li>Blackberries </li><li>Pears</li><li>Raspberries</li><li>Strawberries</li></ul><h3>Whole grains</h3><p>Whole grains are also a great source of fiber and also provide some protein and healthy fats. As long as you're eating some type of whole grain, you usually can't go wrong. Some common whole grains you may find in your local grocery are:</p><ul><li>Whole wheat pasta</li><li>Whole oats</li><li>Barley</li><li>Brown rice</li><li>Buckwheat</li><li>Quinoa</li></ul><h3>Lean protein</h3><p>The Mediterranean diet gets its name from countries that are near, or border, the Mediterranean Sea, so seafood comprises a big portion of protein sources. Beyond that, nuts and legumes are also a popular option. Some lean protein foods that follow the Mediterranean diet include:</p><ul><li>Fish</li><li>Eggs</li><li>Nuts </li><li>Seeds</li><li>Legumes </li><li>Beans </li></ul><h2>Foods to avoid</h2><p>The Mediterranean diet differs significantly from a standard Western diet largely because it does not include significant amounts of red meat and dairy products like milk, yogurt, and cheese.</p><p>A Western diet also includes more processed sugars and carbohydrates from refined pasta, bread, oats, and grains compared to the complex carbs in whole grains.</p><h2>Health benefits</h2><p>The Mediterranean diet's many health benefits are largely attributed to eating plant-based foods that are rich in healthy unsaturated fats, antioxidant-rich vitamins, and polyphenols — compounds that have both antioxidant and anti-inflammatory properties.</p><p>"Since this eating pattern focuses on the quality of wholesome foods, which are mostly plants, it supplies essential nutrients, including fiber, antioxidants, and polyphenols," Cassetty says.</p><h3>Heart health</h3><p>Plant-based foods are packed with healthy unsaturated fats, antioxidants, and anti-inflammatory properties that have proven to <a href="https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.118.313348" target="_blank" rel="noopener">reduce the risk of cardiovascular disease and stroke</a>. This is likely due to the fact that following a Mediterannean diet can <a href="https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.118.313348" target="_blank" rel="noopener">reduce inflammation in the blood vessels</a> that lead to and from the heart.</p><p>A <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa1800389" target="_blank" rel="noopener">study</a> published in The New England Journal of Medicine in 2013 followed participants who were at risk of cardiovascular disease for five years. During that time, about half of the participants ate a Mediterranean diet while the other half ate a low-fat diet. </p><p>At the end of the study, researchers found that eating a Mediterranean diet reduced the risk of heart attack, stroke, or death from heart disease by <a href="https://www.health.harvard.edu/heart-health/why-the-mediterranean-diet-is-so-good-for-your-heart" target="_blank" rel="noopener">30%</a> compared to eating a low-fat diet.</p><h3>Brain health</h3><p>Researchers have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2997798/" target="_blank" rel="noopener">only recently</a> begun to study the Mediterranean diet's role with cognitive function and decline. So far, preliminary research suggests that the diet might help promote and prolong healthy brain function. </p><p>For example, a small <a href="https://pubmed.ncbi.nlm.nih.gov/29653991/" target="_blank" rel="noopener">study</a> published in Neurology in 2018 reported that following a Mediterranean diet could delay the onset of Alzheimer's by up to 3.5 years when compared to people who follow a Western diet.</p><p>The researchers examined brain images of 70 healthy adults — 34 who regularly ate a Mediterranean diet and 36 who ate a Western diet for two years. The brains of those eating the Western diet contained more of a protein called beta-amyloid, which is found <a href="https://www.nia.nih.gov/health/what-happens-brain-alzheimers-disease" target="_blank" rel="noopener">in large amounts</a> among those with Alzheimer's. </p><p>Although no one in the study had Alzheimer's, the <a href="https://www.nih.gov/news-events/nih-research-matters/mediterranean-diet-may-slow-development-alzheimers-disease#:~:text=Researchers%20found%20that%20eating%20a,type%20of%20age%2Drelated%20dementia." target="_blank" rel="noopener">researchers said</a> that the presence of more beta-amyloid suggested that those individuals were at greater risk of developing the disease earlier in life.</p><h3>Diabetes</h3><p>Though more research is needed, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4011042/" target="_blank" rel="noopener">multiple preliminary studies</a> indicate that following a Mediterranean diet can help people with diabetes better control their blood sugar levels.</p><p>One study examined blood sugar levels of 901 participants with type 2 diabetes who lived in Italy and were, therefore, already adhering to a Mediterranean-style diet to some extent. </p><p>The researchers ranked how closely a participant's diet matched that of a Mediterranean diet and found that those with the highest rankings — who followed the diet most closely — had lower blood glucose levels following a meal compared to those who ranked lowest. </p><p>Moreover, high rankers had lower HbA(1c), which is a measurement of a person's <a href="https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/hba1c" target="_blank" rel="noopener">average blood glucose</a> levels over the last 2-3 months and a strong indicator of how well a person is managing their diabetes. The study was published in 2009 in the journal <a href="https://pubmed.ncbi.nlm.nih.gov/19719711/" target="_blank" rel="noopener">Diabetic Medicine</a>.</p><p>The Mediterranean diet's beneficial effect on blood glucose is likely due to the diet's focus on complex carbs, which <a href="https://www.insider.com/what-are-carbs" target="_blank" rel="noopener">take longer to digest</a> and won't spike blood sugar levels, and healthy unsaturated fats over less healthy saturated fats. For those with diabetes, the American Diabetes Association recommends eating about less than <a href="https://www.diabetes.org/nutrition/healthy-food-choices-made-easy/fats#:~:text=The%20goal%20for%20people%20with,of%20saturated%20fat%20per%20day." target="_blank" rel="noopener">20 grams</a> of saturated fat per day.</p><h3>Weight loss</h3><p>Depending on your current diet, the Mediterranean diet can offer a healthier option that may lead to weight loss. </p><p>For example, one study followed 272 adults who were moderately obese for two years. The participants were separated into three groups:</p><ul><li>Group 1 ate a <strong>restricted calorie, low-fat diet</strong> where women were instructed to consume 1500 calories a day and men ate 1800 calories a day. After two years, this group lost an average of 7.2 pounds.</li><li>Group 2 ate a <strong>restricted calorie, Mediterranean diet</strong> with the same caloric amounts as the low-fat diet. After two years, this group lost an average of 10 pounds.</li><li>Group 3 ate a <strong>low-carbohydrate diet that didn't restrict calories</strong> but instead started participants off with 20 grams of carbs per day and gradually increased it to a max of 120 grams per day. After two years, this group lost an average of 12 pounds.</li></ul>Expanded Coverage Module: https://www.insider.com/how-to-lose-weight<h2>Downsides</h2><p>Due to its focus on whole foods, most meals on the Mediterranean diet will require some level of home-prep. Cassetty says the main drawbacks may involve cooking more than you're used to, and if you're accustomed to eating heavily processed convenience items, it may mean adapting to new foods. </p><p>Moreover, while the Mediterranean diet is flexible, some may not see that as a plus. "There are people who like a more structured plan with rigid rules that help eliminate some of the decision-making that goes into figuring out what to eat," says Cassetty. </p><h2>Takeaways</h2><p>Turns out you don't have to live in Greece or Italy to experience the benefits of the Mediterranean diet. This eating plan is flexible, easy to follow, and backed by research — it's no surprise that it's become so popular.</p><h1>Related stories about popular <a href="https://www.insider.com/category/diet" target="_blank" rel="noopener">diets</a>:</h1><ul><li><strong><a href="https://www.insider.com/mediterranean-diet-eating-for-a-day-2019-3" target="_blank" rel="noopener">What a full day of eating looks like on the Mediterranean Diet, according to nutritionists</a></strong></li><li><strong><a href="https://www.insider.com/mediterranean-keto-diet-what-to-eat-health-benefits-2019-12" target="_blank" rel="noopener">There's a Mediterranean version of the keto diet that restricts red meat and trades butter for olive oil</a></strong></li><li><strong><a href="https://www.insider.com/what-is-keto-diet" target="_blank" rel="noopener">Everything you need to know about the keto diet</a></strong></li><li><strong><a href="https://www.insider.com/what-is-noom-diet" target="_blank" rel="noopener">Why the Noom diet is proven to help people lose weight</a></strong></li><li><strong><a href="https://www.businessinsider.com/noom-app-review" target="_blank" rel="noopener">I lost 10 pounds in 2 months with Noom — the app kept me accountable and reframed how I thought about weight management</a></strong></li><li><strong><a href="https://www.insider.com/what-is-carb-cycling" target="_blank" rel="noopener">Everything you need to know about carb cycling</a></strong></li></ul>

Why the Mediterranean diet is touted as one of the best by dietitians

<ul class="summary-list"><li>The Mediterranean <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword> has been shown to reduce the risk of chronic disease and overall mortality. </li><li>It focuses on consuming vegetables, fruit, whole grains, beans, legumes, fish, olive oil, and nuts.</li><li>The Mediterranean diet is low in red meat, sugar, and saturated fats, but allows for drinking wine.</li></ul><p>The Mediterranean diet is ranked among the <a href="https://health.usnews.com/best-diet" target="_blank" rel="noopener">healthiest eating plans</a> out there. In addition to aiding weight loss, studies indicate that this flexible and sustainable eating plan can also benefit your heart and brain in ways that a standard Western diet cannot.</p><p>Here's what you need to know about the diet that might help you live a longer, healthier life. </p><h2>What is the Mediterranean diet?</h2><p>The Mediterranean diet is an eating plan that draws inspiration from <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801" target="_blank" rel="noopener">countries bordering the Mediterranean Sea</a>, including Greece, Italy, and Spain. Since the diet centers around traditional cuisine from various regions, there are no rigid rules on exactly what, when, and how much to eat. </p><p>Instead, the Mediterranean diet focuses on eating principles such as consuming a diet:</p><ul><li>High in plant-based foods like fruits, vegetables, nuts, and legumes</li><li>Moderate amount of lean protein from fish and, to a lesser extent, poultry and eggs</li><li>Moderate amount of wine</li><li>Low in saturated fats from red meat and dairy products</li><li>Low in processed carbs and sugars</li></ul><p>The Mediterranean diet is both safe and sustainable, says <a href="https://www.samanthacassetty.com/" target="_blank" rel="noopener">Samantha Cassetty</a>, MS, RD, and advisor to<a href="https://luvofoods.com/" target="_blank" rel="noopener"> Performance Kitchen</a>. In fact, many people even enjoy the diet, because it doesn't involve rigid rules like some other eating plans. </p><p>"You can dine out, enjoy a happy hour and an occasional dessert, and socialize around food in ways that are considerably more difficult with other plans," Cassetty says. </p><p>Moreover, the Mediterranean diet is considered to be <a href="https://www.insider.com/mediterranean-diet-best-diet-2021-keto-one-of-the-worst-2020-12" target="_blank" rel="noopener">extremely healthy</a>. Researchers have been studying its <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> benefits for decades and discovered that following the Mediterranean diet can reduce the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684076/#:~:text=Those%20who%20followed%20the%20Mediterranean,AHA)%20Step%E2%80%93I%20diet." target="_blank" rel="noopener">heart disease</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/27395419/#:~:text=Prospective%20studies%20show%20that%20higher,associated%20with%20a%2028%2D30%20%25" target="_blank" rel="noopener">type 2 diabetes</a>, and more.</p><h2>Foods to eat</h2><p>The Mediterranean diet focuses on your standard fruits and vegetables, but what sets it apart from many other diet plans is the large amount of olive oil and moderate intake of wine. </p><p><a href="https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/" target="_blank" rel="noopener">Harvard Medical School</a> has a handy graphic that can help you build your meals as you fill them with Mediterranean-friendly foods:</p><div type="image" title="mediterranean diet" height="1450" width="1838" msid="88721673" hostid="261"></div><p>The four main groups to focus on are: vegetables, fruits, whole grains, and lean proteins. Here are some options for each group:</p><h3>Vegetables</h3><p>Leafy greens are a great vegetable because they come with a variety of nutrients. Some of the healthiest leafy greens out there include romaine lettuce, Swiss chard, and spinach:</p><div type="image" title="leafy greens" height="588" width="600" msid="88721675" hostid="261"></div><p>Other vegetables worth adding to your plate are:</p><ul><li>Beets</li><li>Broccoli</li><li>Carrots</li><li>Asparagus</li><li>Green beans </li></ul><h3>Fruits</h3><p>Some fruits contain higher sugar content, while others come with an added dose of fiber. High-sugar fruits may spike blood sugar levels, so it's healthier to choose fruits that contain less sugar and some fiber for slower, more stable digestion. Some <a href="https://health.clevelandclinic.org/11-best-high-fiber-foods/" target="_blank" rel="noopener">high-fiber fruits</a> include:</p><ul><li>Apples</li><li>Avocado</li><li>Blackberries </li><li>Pears</li><li>Raspberries</li><li>Strawberries</li></ul><h3>Whole grains</h3><p>Whole grains are also a great source of fiber and also provide some protein and healthy fats. As long as you're eating some type of whole grain, you usually can't go wrong. Some common whole grains you may find in your local grocery are:</p><ul><li>Whole wheat pasta</li><li>Whole oats</li><li>Barley</li><li>Brown rice</li><li>Buckwheat</li><li>Quinoa</li></ul><h3>Lean protein</h3><p>The Mediterranean diet gets its name from countries that are near, or border, the Mediterranean Sea, so seafood comprises a big portion of protein sources. Beyond that, nuts and legumes are also a popular option. Some lean protein foods that follow the Mediterranean diet include:</p><ul><li>Fish</li><li>Eggs</li><li>Nuts </li><li>Seeds</li><li>Legumes </li><li>Beans </li></ul><h2>Foods to avoid</h2><p>The Mediterranean diet differs significantly from a standard Western diet largely because it does not include significant amounts of red meat and dairy products like milk, yogurt, and cheese.</p><p>A Western diet also includes more processed sugars and carbohydrates from refined pasta, bread, oats, and grains compared to the complex carbs in whole grains.</p><h2>Health benefits</h2><p>The Mediterranean diet's many health benefits are largely attributed to eating plant-based foods that are rich in healthy unsaturated fats, antioxidant-rich vitamins, and polyphenols — compounds that have both antioxidant and anti-inflammatory properties.</p><p>"Since this eating pattern focuses on the quality of wholesome foods, which are mostly plants, it supplies essential nutrients, including fiber, antioxidants, and polyphenols," Cassetty says.</p><h3>Heart health</h3><p>Plant-based foods are packed with healthy unsaturated fats, antioxidants, and anti-inflammatory properties that have proven to <a href="https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.118.313348" target="_blank" rel="noopener">reduce the risk of cardiovascular disease and stroke</a>. This is likely due to the fact that following a Mediterannean diet can <a href="https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.118.313348" target="_blank" rel="noopener">reduce inflammation in the blood vessels</a> that lead to and from the heart.</p><p>A <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa1800389" target="_blank" rel="noopener">study</a> published in The New England Journal of Medicine in 2013 followed participants who were at risk of cardiovascular disease for five years. During that time, about half of the participants ate a Mediterranean diet while the other half ate a low-fat diet. </p><p>At the end of the study, researchers found that eating a Mediterranean diet reduced the risk of heart attack, stroke, or death from heart disease by <a href="https://www.health.harvard.edu/heart-health/why-the-mediterranean-diet-is-so-good-for-your-heart" target="_blank" rel="noopener">30%</a> compared to eating a low-fat diet.</p><h3>Brain health</h3><p>Researchers have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2997798/" target="_blank" rel="noopener">only recently</a> begun to study the Mediterranean diet's role with cognitive function and decline. So far, preliminary research suggests that the diet might help promote and prolong healthy brain function. </p><p>For example, a small <a href="https://pubmed.ncbi.nlm.nih.gov/29653991/" target="_blank" rel="noopener">study</a> published in Neurology in 2018 reported that following a Mediterranean diet could delay the onset of Alzheimer's by up to 3.5 years when compared to people who follow a Western diet.</p><p>The researchers examined brain images of 70 healthy adults — 34 who regularly ate a Mediterranean diet and 36 who ate a Western diet for two years. The brains of those eating the Western diet contained more of a protein called beta-amyloid, which is found <a href="https://www.nia.nih.gov/health/what-happens-brain-alzheimers-disease" target="_blank" rel="noopener">in large amounts</a> among those with Alzheimer's. </p><p>Although no one in the study had Alzheimer's, the <a href="https://www.nih.gov/news-events/nih-research-matters/mediterranean-diet-may-slow-development-alzheimers-disease#:~:text=Researchers%20found%20that%20eating%20a,type%20of%20age%2Drelated%20dementia." target="_blank" rel="noopener">researchers said</a> that the presence of more beta-amyloid suggested that those individuals were at greater risk of developing the disease earlier in life.</p><h3>Diabetes</h3><p>Though more research is needed, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4011042/" target="_blank" rel="noopener">multiple preliminary studies</a> indicate that following a Mediterranean diet can help people with diabetes better control their blood sugar levels.</p><p>One study examined blood sugar levels of 901 participants with type 2 diabetes who lived in Italy and were, therefore, already adhering to a Mediterranean-style diet to some extent. </p><p>The researchers ranked how closely a participant's diet matched that of a Mediterranean diet and found that those with the highest rankings — who followed the diet most closely — had lower blood glucose levels following a meal compared to those who ranked lowest. </p><p>Moreover, high rankers had lower HbA(1c), which is a measurement of a person's <a href="https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/hba1c" target="_blank" rel="noopener">average blood glucose</a> levels over the last 2-3 months and a strong indicator of how well a person is managing their diabetes. The study was published in 2009 in the journal <a href="https://pubmed.ncbi.nlm.nih.gov/19719711/" target="_blank" rel="noopener">Diabetic Medicine</a>.</p><p>The Mediterranean diet's beneficial effect on blood glucose is likely due to the diet's focus on complex carbs, which <a href="https://www.insider.com/what-are-carbs" target="_blank" rel="noopener">take longer to digest</a> and won't spike blood sugar levels, and healthy unsaturated fats over less healthy saturated fats. For those with diabetes, the American Diabetes Association recommends eating about less than <a href="https://www.diabetes.org/nutrition/healthy-food-choices-made-easy/fats#:~:text=The%20goal%20for%20people%20with,of%20saturated%20fat%20per%20day." target="_blank" rel="noopener">20 grams</a> of saturated fat per day.</p><h3>Weight loss</h3><p>Depending on your current diet, the Mediterranean diet can offer a healthier option that may lead to weight loss. </p><p>For example, one study followed 272 adults who were moderately obese for two years. The participants were separated into three groups:</p><ul><li>Group 1 ate a <strong>restricted calorie, low-fat diet</strong> where women were instructed to consume 1500 calories a day and men ate 1800 calories a day. After two years, this group lost an average of 7.2 pounds.</li><li>Group 2 ate a <strong>restricted calorie, Mediterranean diet</strong> with the same caloric amounts as the low-fat diet. After two years, this group lost an average of 10 pounds.</li><li>Group 3 ate a <strong>low-carbohydrate diet that didn't restrict calories</strong> but instead started participants off with 20 grams of carbs per day and gradually increased it to a max of 120 grams per day. After two years, this group lost an average of 12 pounds.</li></ul><h2>Downsides</h2><p>Due to its focus on whole foods, most meals on the Mediterranean diet will require some level of home-prep. Cassetty says the main drawbacks may involve cooking more than you're used to, and if you're accustomed to eating heavily processed convenience items, it may mean adapting to new foods. </p><p>Moreover, while the Mediterranean diet is flexible, some may not see that as a plus. "There are people who like a more structured plan with rigid rules that help eliminate some of the decision-making that goes into figuring out what to eat," says Cassetty. </p><h2>Insider's takeaway </h2><p>Turns out you don't have to live in Greece or Italy to experience the benefits of the Mediterranean diet. This eating plan is flexible, easy to follow, and backed by research — it's no surprise that it's become so popular.</p>

Why the Mediterranean diet is one of the healthiest ways to eat — and how to get started

<ul class="summary-list"><li>The best diet for GERD includes alkaline foods like bananas and cauliflower.</li><li>An eating plan like the <a href="https://www.insider.com/what-is-mediterranean-diet#:~:text=It%20is%20based%20on%20the,allows%20for%20moderate%20wine%20consumption." target="_blank" rel="noopener">Mediterranian Diet</a> has also been found to benefit people with GERD.</li><li>You should also be sure to avoid carbohydrates, spicy foods, and fatty foods.</li><li><strong>This article was <a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">medically reviewed</a> by <a href="https://www.memorialcare.org/providers/atif-iqbal" target="_blank" rel="noopener">Atif Iqbal</a>, MD, FACS, FASMBS, board-certified general surgeon and medical director of the Digestive Care Center at MemorialCare Orange Coast Medical Center in Fountain Valley, California.</strong></li></ul><p>Gastroesophageal reflux disease (GERD) is a condition defined by having persistent and frequent bouts of <keyword id="75428" type="PERSON" weightage="60" keywordseo="acid-reflux">acid reflux</keyword>. The condition is common and affects about <a href="https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/definition-facts#:~:text=GERD%20affects%20about%2020%20percent%20of%20the%20U.S.%20population.">20%</a> of Americans. Though these episodes can be uncomfortable, changing your diet can help ease some of the most troublesome symptoms. </p><p>Normally, the lower esophageal sphincter (LES), a valve that connects your stomach and throat, , closes while you are not swallowing. This keeps the contents of your stomach from moving back up your esophagus. </p><p>However, in those with GERD, the LES frequently relaxes and opens up, even when you aren't swallowing. This allows  the flow of stomach acid, digestive enzymes, and other stomach contents to come back up — leading to poor digestion and acid reflux  </p><p>If you are experiencing severe GERD symptoms, a doctor may prescribe you <a href="https://www.mayoclinic.org/diseases-conditions/gerd/diagnosis-treatment/drc-20361959#:~:text=These%20include%20esomeprazole%20(Nexium)%2C,and%20vitamin%20B%2D12%20deficiency." target="_blank" rel="noopener">medication</a>, but making changes to your diet is an important step in controlling GERD. </p><h2>Foods to avoid</h2><p>One of the first suggestions doctors will make for managing GERD symptoms is a change in diet. </p><p>While there are a number of potential trigger foods, and they can be highly individualized, here are a few common culprits:</p><h3>Fatty foods</h3><p>High-fat foods, like fried or greasy foods, have been linked to increased GERD symptoms. Studies have found that consuming high-fat foods <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2639970/" target="_blank" rel="noopener">decreases the pressure</a> of the LES, causing it to relax and open up more often. A relaxed LES means that stomach acid can flow upwards into your esophagus, causing acid reflux.</p><p>Consuming fatty foods also delays the <a href="https://childrenswi.org/medical-care/gastroenterology-liver-and-nutrition-program/conditions/gastroparesis-and-delayed-gastric-emptying" target="_blank" rel="noopener">emptying of the stomach</a>, meaning food sits in the stomach longer before moving to the next stage of digestion. When food remains in the stomach for long periods of time, you are more likely to experience GERD symptoms. </p><p>Fatty foods that may cause acid reflux include: </p><ul><li>Processed meats</li><li>Fast food</li><li>Processed snacks</li><li>Sweets</li></ul><h3>Carbohydrates</h3><p>According to a 2019 study  published in the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702398/" target="_blank" rel="noopener">Journal of Thoracic Disease</a>, carbohydrates are particularly bad for GERD. </p><p>This is because certain starches and carbohydrates are only partially absorbed by the small intestine. As a result, they move into the large intestine, where they will be fermented by bacteria in the colon. This fermentation process releases <a href="https://www.gastrojournal.org/article/S0016-5085(03)00073-8/fulltext" target="_blank" rel="noopener">various neurohormones</a> that have been linked to the relaxation of the LES, which can lead to <keyword id="67555" type="ENTERTAINMENT" weightage="60" keywordseo="Heartburn">heartburn</keyword> symptoms.</p><p>Some examples of carbohydrates you should avoid are:</p><ul><li>Potatoes</li><li>Wheat</li><li>Corn</li></ul><h3>Spicy foods</h3><p>While <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702398/">spicy food</a>, like hot curries or anything with hot peppers, doesn't affect the LES in the way that other foods do, many patients with GERD are recommended to cut spicy foods out of their diet. </p><p>That's because those hot spices can irritate the lining of the esophagus, which can mimic the symptoms of acid reflux. For those experiencing discomfort, reducing how much spicy food you eat may help reduce symptoms. </p><h2>Foods that may help reduce acid reflux</h2><p>To manage acid reflux, you need to do more than just eliminate foods from your diet. There are also other foods and herbs you can add to your diet to help. </p><h3>Alkaline foods</h3><p>All foods fall on a pH scale. Foods with lower pH levels are more acidic, and those with higher pH levels are more alkaline. </p><p>For people with GERD, acidic foods like citrus fruits or soft drinks have been shown to increase the acidity in the stomach, therefore increasing GERD symptoms. A<a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn" target="_blank" rel="noopener">lkaline foods can offset some of the acidity</a> by neutralizing the acid.</p><p>Some examples of very alkaline foods are: </p><ul><li>Bananas have a pH of 4.5-5.2 </li><li>Cauliflower have a pH of 6.0-7.0 </li><li>Fennel have a pH of 7.2-7.4</li><li>Nuts have a pH of 6.0-6.9 </li></ul><h3>The Mediterranean diet</h3><p><a href="https://www.insider.com/what-is-mediterranean-diet#:~:text=It%20is%20based%20on%20the,allows%20for%20moderate%20wine%20consumption." target="_blank" rel="noopener">The Mediterranian diet,</a> an eating plan that consists of mostly vegetables and limited animal products, has been found to help reduce GERD symptoms, according to a study published in 2017 in <a href="https://jamanetwork.com/journals/jamaotolaryngology/fullarticle/2652893" target="_blank" rel="noopener">JAMA Otolaryngology Head &amp; Neck Surgery</a>.  </p><p>The study compared the symptoms of 85 GERD patients who were prescribed proton pump inhibitors, which are medications designed to reduce stomach acid, and 99 patients who altered their diet to eat a Mediterranean diet and only drink alkaline water. </p><p>The results found that the dietary changes were more effective than proton  — 62.6% of people in the Mediterannean diet group saw a reduction in acid reflux symptoms, compared to 54.1% of the group using the medication. </p><p>Some of the tenants of the Mediterranian Diet include:</p><ul><li>Eating a primarily plant-based diet</li><li>Eating whole grains</li><li>Avoiding red meat</li></ul><h3>Herbal Remedies</h3><p>"There are many herbal remedies, called demulcent herbs, that have been used to reduce acid reflux symptoms," says <a href="https://www.eatrightpro.org/media/meet-our-spokespeople/spokespeople/sonya-angelone-ms-rdn-clt" target="_blank" rel="noopener">Sonya Angelone, MS, RDN, CLT</a> who is a Registered Dietician Nutritionist at the Academy of Nutrition and Dietetics.</p><p>Demulcent herbs are recommended because they are thought to <a href="https://www.researchgate.net/publication/270840602_Herbs_for_Gastroesophageal_Reflux_Disease" target="_blank" rel="noopener">reduce inflammation</a> in the esophagus and control symptoms of GERD.</p><p>"Acid reflux is not always a condition of excess stomach acid production," says Angelone, sometimes it is an "inflammatory reaction." </p><p>Some demulcent herbs include:</p><ul><li>Licorice root  </li><li>Slippery elm bark</li><li>Marshmallow root</li><li>Gentle bitters</li></ul><p>To incorporate these into your diet, you can brew them in hot water and turn them into tea. You can drink this tea <a href="http://pennstatehershey.adam.com/content.aspx?productid=107&amp;pid=33&amp;gid=000068#:~:text=DGL%2Dlicorice%20(Glycyrrhiza%20glabra),against%20stomach%20damage%20from%20NSAIDs.0NSAIDs." target="_blank" rel="noopener">1-2 hours</a> after meals.</p><h2>Tips for managing your diet</h2><p>When you're making changes to your diet and lifestyle to prevent acid reflux, you'll want to make sure you can keep track of what is making a difference.</p><p>"Sometimes common foods are the culprit and other times it is additives or other ingredients," says Angelone. "It is important to keep a food/symptom record to look for any correlations between the consumption of any particular food or chemical and a symptom."</p><p>But diets alone are not enough to manage even infrequent acid reflux symptoms. Angelone also says certain lifestyle interventions can help, including: </p><ul><li>Don't eat for at least  3 hours before bed </li><li>Avoid large meals, especially late at night </li><li>Elevate the head of your bed at night with pillows</li><li>Eat smaller meals </li><li>Quit smoking, if needed</li><li><a href="https://www.insider.com/how-to-lose-weight">Lose weight</a>, if needed.</li></ul><p>Overall, it's best to talk to your doctor or a nutritionist to supervise changes in your diet and personalize recommendations that are best for you. </p><h2>Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/home-remedies-for-acid-reflux">5 of the best home remedies for acid reflux</a></strong></li><li><strong><a href="https://www.insider.com/why-am-i-so-bloated" target="_blank" rel="noopener">5 reasons why you may be bloated</a></strong></li><li><strong><a href="https://www.insider.com/natural-remedies-for-a-stomach-ache" target="_blank" rel="noopener">The best natural remedies for a stomach ache, according to a gastroenterologist</a></strong></li></ul>

The best diet for GERD: What foods to eat and avoid if you suffer from frequent acid reflux

<ul class="summary-list"><li>To treat <keyword id="27538" type="COMPANY" weightage="60" keywordseo="insomnia">insomnia</keyword> and get better <keyword id="6372996" type="UNKNOWN" weightage="60" keywordseo="sleep">sleep</keyword>, you may need a combination of lifestyle changes, therapy, and medication. </li><li><keyword id="3092473" type="PERSON" weightage="60" keywordseo="Cognitive-Behavioral-Therapy">Cognitive behavioral therapy</keyword> for insomnia (CBT-I) and light therapy can be very effective at treating insomnia and resolving sleep troubles. </li><li>In some cases, home remedies like exercise or meditation will be enough to get better sleep — and these natural sleep aids can always help, and carry a much lower risk than prescription medication. </li><li>This article <a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">was medically reviewed</a> by Alex Dimitriu, MD, psychiatrist and founder of <a href="https://siliconpsych.com/" target="_blank" rel="noopener">Menlo Park Psychiatry and Sleep Medicine</a>. </li></ul><p>Insomnia is a sleep disorder, characterized by difficulty falling and staying asleep. It requires a doctor's diagnosis to determine the underlying cause, and can usually be treated with lifestyle changes, therapy, or medication. </p><h2>Insomnia can be acute or chronic</h2><p>There are two types of insomnia:</p><ol><li><strong>Acute</strong> or short-term insomnia is when you have occasional trouble with quality sleep for up to three months. </li><li><strong>Chronic</strong> insomnia is defined as occurring at least three times a week for more than three months. </li></ol><p>To diagnose insomnia, your doctor will ask about your medical history, sleep history, bedtime routine, and lifestyle, and conduct a physical examination to check for other medical problems. After that, your doctor will discuss treatment options.</p><h2>Insomnia treatment </h2><p>Anyone with insomnia will be able to improve sleep by making small lifestyle changes, says <a href="https://www.nm.org/doctors/1619288701/minesh-u-morker-md" target="_blank" rel="noopener">Minesh Morker, MD</a>, a clinical neurophysiologist and sleep medicine specialist at Northwestern Medicine Kishwaukee Hospital. </p><p>These <a href="https://www.insider.com/natural-remedies-for-insomnia">natural remedies for insomnia</a> include: </p><ul><li><strong>Sleep hygiene.</strong> Morker says poor <a href="https://www.sleepfoundation.org/articles/sleep-hygiene" target="_blank" rel="noopener">sleep hygiene</a> is common for insomnia patients, and recommends avoiding using your phone, laptop, or watching TV immediately before bed, as light <a href="https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side" target="_blank" rel="noopener">inhibits the production of melatonin</a>, a hormone that aids sleep. </li><li><strong>Exercise</strong>. A<a href="https://www.researchgate.net/publication/271079985_The_effects_of_physical_activity_on_sleep_a_meta-analytic_review" target="_blank" rel="noopener"> 2015 meta-study</a> found that regular exercise improved quality of sleep in insomnia patients, with similar comparable benefits to therapy and medication. </li><li><strong>Diet</strong>. While no single diet has been recommended, <a href="https://www.sleep.org/articles/eat-to-sleep-better/" target="_blank" rel="noopener">research suggests</a> that a regular diet of high fiber, low sugar, and limited saturated fat can improve sleep quality — such as the <a href="https://www.insider.com/what-is-mediterranean-diet" target="_blank" rel="noopener">Mediterannean diet</a> or <a href="https://www.insider.com/what-is-dash-diet" target="_blank" rel="noopener">DASH diet</a>. </li></ul><p>Additionally, Morker says that having a dark and quiet room to sleep, sticking to consistent sleep and wake times, refraining from naps, avoiding alcohol, and trying relaxation techniques like meditation or deep breathing can all help someone with insomnia. </p><p>However, for those with chronic insomnia, these lifestyle changes may not be enough to effectively resolve sleep troubles. </p><p>Chronic insomnia is classified in two ways: </p><ol><li><strong>Primary </strong>insomnia is a sleep condition in itself and not the result of another condition. It can often be treated with a combination of lifestyle changes, therapy, or medication. </li><li><strong>Secondary</strong> insomnia is caused by another <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> condition, including sleep disorders like sleep apnea and restless leg syndrome, or mental illnesses like <a href="https://www.insider.com/can-depression-cause-insomnia" target="_blank" rel="noopener">depression</a>. It can only be fully treated by addressing the underlying condition. </li></ol><h2>Cognitive behavioral therapy for insomnia </h2><p>Cognitive behavioral therapy for insomnia (CBT-I) is an effective option for those with chronic sleep troubles. During CBT-I, a therapist will help you address harmful thoughts and anxieties that may be disrupting your sleep. </p><p>CBT-I often includes: </p><ul><li>Private or group talk therapy sessions</li><li>Creating a sleep schedule and bedtime routine</li><li>Sleep restrictions, or reducing the time you spend in bed outside of sleep </li><li>Learning relaxation techniques, such as deep breathing or meditation</li><li>Keeping a sleep diary</li></ul><p>A<a href="https://bjgp.org/content/69/686/e657" target="_blank" rel="noopener"> 2018 study</a> from Royal College of General Practitioners found that just four to eight CBT-I sessions were effective in reducing both the time it takes to fall asleep and the time spent awake during the night. In fact, the improvements in sleep quality were even maintained for up to 12 months post-therapy. </p><p>"It also helps you learn new strategies to sleep better," says James Rowley, MD, President of the <a href="https://aasm.org/" target="_blank" rel="noopener">American Academy of Sleep Medicine</a> (AASM). "CBT-I can include techniques for stress reduction, relaxation, and sleep schedule management."</p><p>CBT-I may also encompass other types of therapy. For example, stimulus control therapy can teach you how to implement consistent sleep and wake times, avoid naps during the daytime, and what to do if you are not able to fall asleep or wake up too early. </p><h2>Light therapy</h2><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3839957/" target="_blank" rel="noopener">Light therapy</a> can help patients adjust the body's circadian rhythm, an internal biological clock that responds to light and darkness in order to initiate sleep. </p><p>This method of therapy can be particularly useful for those who have insomnia due to circadian rhythm sleep disorders, such as sleep phase delay syndrome. </p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3839957/" target="_blank" rel="noopener">Studies</a> have found that as people age, circadian rhythms are more likely to be interrupted, and the risk for developing a sleep disorder increases with age. A<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5991956/" target="_blank" rel="noopener"> 2018 study</a> found insomnia in the elderly ranges between 30% to 48%, compared to 12% to 20% in the general adult population. </p><p>As a result, light therapy may be one of the best options for older patients with insomnia, as taking medication carries more potential risks, and light therapy can reset circadian rhythms and improve sleep quality safely. </p><p>However, Morker warns against treating yourself without a therapist. "This can be an effective treatment if done appropriately, but if you don't know what you're doing, you can make things worse by shifting the internal clock in the opposite direction," he says. </p><h2>Medication </h2><p>Medication is only used to treat insomnia on a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4694188/" target="_blank" rel="noopener">short-term</a> basis, as prescription <a href="https://www.insider.com/are-sleeping-pills-safe" target="_blank" rel="noopener">sleeping pills are known to have potentially harmful risks</a>. </p><p>Sleeping pills might be <a href="http://aasm.org/resources/pdf/choosingwisely-sleepingpills-adults-insomnia.pdf" target="_blank" rel="noopener">prescribed</a> to you to help you adjust to a new sleeping schedule as part of your CBT-I, or for some cases of short-term insomnia triggered by a stressful event.</p><p>A few <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4634348/" target="_blank" rel="noopener">common types</a> of medications for insomnia, called sleeping pills or hypnotics, include:</p><ul><li><strong>Benzodiazepines</strong>. Examples are triazolam, estazolam, temazepam, quazepam, and flurazepam.</li><li><strong>Non-benzodiazepines</strong>. These 'Z drugs,' as they're known, include zolpidem, zaleplon, and eszopiclone.</li></ul><p>According to AASM's 2017 <a href="http://dx.doi.org/10.5664/jcsm.6470" target="_blank" rel="noopener">Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults</a>, eszopiclone and zolpidem were the two hypnotics most recommended for the treatment of insomnia, and Rowley notes both are commonly used by sleep physicians. </p><p>Moreover, a<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803038/" target="_blank" rel="noopener"> 2018 review</a> found that when these medications were used in combination with CBT-I, results were better than with the use of CBT-I alone. The study recommended starting the use of hypnotics early in treatment, and slowly weaning the patient off the hypnotics as they progress with therapy.</p><p>However, that study also noted the danger of potential side effects with benzodiazepines and Z drugs — such as nausea, headaches, and extended drowsiness that can impair your ability to drive the next day. Even though these medications may be effective in the short-term, the risks often outweigh the benefits. </p><p>And even though over-the-counter medication, like <a href="https://www.insider.com/what-is-melatonin" target="_blank" rel="noopener">melatonin</a>, may seem helpful and harmless, Rowley advises against its use. </p><p>"There are insufficient studies available on the safety and effectiveness of most over-the-counter sleep aids, including melatonin," says Rowley. </p><p>Additionally, Rowley warns against plant-based herbal remedies like kava and valerian root for the treatment of insomnia, because they also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4634348/" target="_blank" rel="noopener">lack evidence</a> on their efficacy. </p><h2>The bottom line </h2><p>Overall, consulting with a medical practitioner to work out the root of your sleeping problems is the best way to find a treatment path that suits you — whether it's therapy, lifestyle changes, medication, or a combination of all three. </p><p>Rowley recommends speaking to your doctor first, who may then refer you to an accredited sleep center for further help.</p><h2 id="related-articles-from-health-reference:">Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/why-am-i-having-weird-dreams">Why am I having weird dreams? The science behind your dreams and how to manage them</a></strong></li><li><strong><a href="https://www.insider.com/natural-remedies-for-insomnia">5 natural home remedies for insomnia that can help you get better sleep</a></strong></li><li><strong><a href="https://www.insider.com/why-am-i-always-tired">Why am I always tired? The main causes of sleepiness and fatigue</a></strong></li><li><strong><a href="https://www.insider.com/is-too-much-sleep-bad" target="_blank" rel="noopener">Is too much sleep bad? How oversleeping could signal something is wrong</a></strong></li></ul>Read the original article on <a href="https://www.insider.com/how-to-treat-insomnia">Insider</a>

How to treat insomnia and get better sleep with self-care, therapy, or medication

<p>According to the Centers for Disease Control and Prevention (<a href="https://www.cdc.gov/heartdisease/facts.htm" target="_blank" rel="noopener">CDC</a>), about 647,000 Americans die from <keyword id="22908" type="ORGANIZATION" weightage="60" keywordseo="heart-disease">heart disease</keyword> a year — a total of one in every four deaths — making it the leading cause of death in the US. </p><p>Heart disease encompasses a range of <keyword id="612120" type="ORGANIZATION" weightage="60" keywordseo="Heart-health">heart health</keyword> problems. For example, you may know someone who has had a <keyword id="6357661" type="UNKNOWN" weightage="60" keywordseo="heart-attack">heart attack</keyword>, but this is just one of many types of heart disease. Most of the time, heart disease does not display obvious symptoms, which can make it difficult to recognize. </p><p>But with routine doctor visits, you can understand your risk for heart disease and work to prevent serious <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> complications. Here's what you should know. </p>Table of Contents<h2>Types of heart disease</h2><p>Heart disease refers to a group of conditions that directly affect the heart muscle, or the surrounding arteries, which supply the heart with blood. Multiple types of heart disease can occur together, and having one can increase your risk for developing another. </p><h3>Arrhythmia </h3><p>An arrhythmia is when there are irregularities with your heart rate or rhythm. Your heart rate is controlled by the sinus node — a group of cells located on top of your heart that send electrical signals to keep the heart beating properly. </p><p>Usually, <a href="https://www.insider.com/what-is-a-good-resting-heart-rate" target="_blank" rel="noopener">a normal resting heart rate</a> is around 60 bpm to 100 bpm. If it's consistently higher or lower, it may indicate that your heart's electrical system is malfunctioning. </p><p>These are the two main types of arrhythmias: </p><ul><li><a href="https://www.insider.com/what-is-tachycardia" target="_blank" rel="noopener"><strong>Tachycardia</strong></a>. This is when your heart beats too fast. It is characterized by a resting heart rate of 100 bpm or more. Atrial fibrillation, or <a href="https://www.insider.com/what-is-afib" target="_blank" rel="noopener">AFib</a>, is the most common type, and according to the <a href="https://www.cdc.gov/heartdisease/atrial_fibrillation.htm" target="_blank" rel="noopener">CDC</a>, about 2.7 to 6.1 million US adults have it.  </li><li><a href="https://www.insider.com/what-is-bradycardia" target="_blank" rel="noopener"><strong>Bradycardia</strong></a>. This is when your heart beats too slowly. It is characterized by a resting heart rate of 50 bpm or less. However, in some cases, bradycardia can be a sign of good health, as elite athletes often have resting heart rates as low as 40 bpm. </li></ul><h3>Coronary heart disease </h3><p>Coronary heart disease, also known as <a href="https://www.insider.com/what-is-ischemic-heart-disease" target="_blank" rel="noopener">ischemic heart disease</a>, is when your coronary arteries become damaged over time. It is the most common type of heart disease, and according to the <a href="https://www.cdc.gov/heartdisease/facts.htm" target="_blank" rel="noopener">CDC</a>, it led to more than 365,000 deaths in 2017. </p><p>Usually, the coronary arteries bring blood to your heart, providing it with oxygen and vital nutrients. But <a href="https://www.insider.com/what-causes-coronary-heart-disease" target="_blank" rel="noopener">coronary heart disease</a> occurs when cholesterol builds up and narrows these arteries — a process called atherosclerosis — and blocks blood flow to the heart. </p><h3>Heart attack </h3><p>A heart attack, or myocardial infarction, occurs when blood flow to the heart is interrupted, damaging the heart muscle. According to the <a href="https://www.cdc.gov/heartdisease/facts.htm" target="_blank" rel="noopener">CDC</a>, someone has a heart attack every 40 seconds in the US. </p><p>About 14% of heart attacks are fatal. Heart attacks are typically not as dangerous as cardiac arrest, which are fatal 89% of the time. Read more about <a href="https://www.insider.com/what-is-the-difference-between-heart-attack-and-cardiac-arrest" target="_blank" rel="noopener">the difference between a heart attack and cardiac arrest</a> here. </p><p>There are often clear <a href="https://www.insider.com/what-are-the-signs-of-a-heart-attack" target="_blank" rel="noopener">signs of a heart attack</a>, such as: </p><ul><li>Oppressive discomfort or heaviness in the chest, often in the center </li><li>This chest discomfort is usually paired with pain in the neck, throat, jaw, or left arm </li></ul><p>While anyone can feel these main symptoms of a heart attack, women may be more likely to feel other, more subtle symptoms. This chart breaks down the difference in heart attacks signs for males and females: </p><p><div type="image" title="heart attack symptoms males females" height="1254" width="1667" msid="76989689" hostid="261"></div></p><p>If you think you or someone you know is <a href="https://www.insider.com/what-to-do-if-having-a-heart-attack" target="_blank" rel="noopener">having a heart attack</a>, you should call 911 and seek medical attention immediately. </p><p>However, about 20% of heart attacks don't have any clear symptoms — this is called <a href="https://www.insider.com/what-is-a-silent-heart-attack" target="_blank" rel="noopener">a silent heart attack</a> — and may go entirely unnoticed.</p><h3>Congenital heart disease </h3><p><a href="https://www.insider.com/what-is-congenital-heart-disease" target="_blank" rel="noopener">Congenital heart disease</a> is when you are born with a heart defect. While there are many different types, it is mainly the result of poor heart valve or blood vessel development while in the womb. </p><p>According to the <a href="https://www.cdc.gov/ncbddd/heartdefects/documents/chd-tracking-and-research-factsheet.html" target="_blank" rel="noopener">CDC</a>, about 1.4 million US adults and 1 million children are living with congenital heart disease. While people with congenital heart disease don't always show symptoms, doctors look for signs like <a href="https://www.insider.com/what-is-a-heart-murmur" target="_blank" rel="noopener">a heart murmur</a>, or abnormal blood flow through the heart for a diagnosis.  </p><h3>Heart failure </h3><p><a href="https://www.insider.com/what-is-heart-failure" target="_blank" rel="noopener">Heart failure</a>, or congestive heart failure, is when your heart function deteriorates over time and no longer pumps blood efficiently. It often occurs in people with coronary heart disease who have ignored treatment for years. </p><p>However, heart failure does not mean that your heart has stopped beating. According to the <a href="https://www.cdc.gov/heartdisease/heart_failure.htm" target="_blank" rel="noopener">CDC</a>, about 6.5 million US adults live with the condition. </p><h2>Symptoms of heart disease</h2><p>Most of the time, heart disease develops without any obvious symptoms. That's why it's important to visit your doctor for routine check-ups, as they'd be able to determine whether you might be at risk. </p><p>In fact, the signs of a heart attack are sometimes the only symptoms of heart disease. But some people may feel less oppressive chest pain at other times. This is called <a href="https://www.insider.com/what-is-angina">angina</a>, and it often occurs after physical exertion, getting worse over time as your heart disease develops. </p><p>But it can be difficult to <a href="https://www.insider.com/how-to-know-if-chest-pains-are-serious" target="_blank" rel="noopener">know if your chest pains are serious</a> and symptomatic of heart disease. For example, indigestion or heartburn, as well as <a href="https://www.insider.com/what-is-anxiety" target="_blank" rel="noopener">anxiety</a>, can produce chest pain that may be mistaken for angina or a heart attack. </p><h2>Risk factors </h2><p>To <a href="https://www.insider.com/how-do-you-know-if-you-have-heart-disease" target="_blank" rel="noopener">know if you have heart disease</a>, it's important to understand your risk factors. Overall, two of the main <a href="https://www.insider.com/what-causes-heart-disease" target="_blank" rel="noopener">causes of heart disease</a> are high blood pressure and high cholesterol.  </p><p>High blood pressure, or hypertension, is when blood pumps too forcefully, hardening your arteries and leading to decreased blood flow to the heart. About 70% of people having their first heart attack will have hypertension. Learn more about the risks of <a href="https://www.insider.com/high-blood-pressure" target="_blank" rel="noopener">high blood pressure</a> here.  </p><p>A doctor will be able to measure <a href="https://www.insider.com/how-to-read-blood-pressure" target="_blank" rel="noopener">blood pressure readings</a> at a routine check-up. These numbers can help indicate your risk for developing heart disease: </p><p><div type="image" title="know your blood pressure readings graphic" height="1169" width="1667" msid="76989692" hostid="261"></div></p><p><a href="https://www.insider.com/what-causes-high-cholesterol" target="_blank" rel="noopener">High cholesterol</a> can also limit blood flow through a disease called atherosclerosis, which is the build-up of plaque in your arteries. Atherosclerosis is one of the main causes of coronary artery disease, the most common type of heart disease. </p><p>The following factors can lead to high blood pressure or high cholesterol, and greatly increase your risk for heart disease: </p><ul><li><strong>Lack of exercise.</strong> It's important to keep your heart pumping, and if you don't exercise regularly, a sedentary lifestyle can raise blood pressure and cholesterol and make heart disease more likely. </li><li><strong>Unhealthy diet.</strong> Eating foods that are high in saturated and trans fats, as well as sodium, can raise blood pressure and cholesterol. In addition, frequently <a href="https://www.insider.com/is-skipping-breakfast-bad-for-your-heart" target="_blank" rel="noopener">skipping meals like breakfast can be bad for your heart.</a> </li><li><strong>Alcohol use</strong>. Drinking excessive amounts of <a href="https://www.insider.com/how-does-alcohol-affect-the-heart" target="_blank" rel="noopener">alcohol can negatively affect the heart</a>, though moderate use may have some heart health benefits. </li><li><strong>Smoking</strong>. Cigarette use is one of the main predictors of heart disease. And while the jury is still out on <a href="https://www.insider.com/what-does-marijuana-do-to-your-heart" target="_blank" rel="noopener">what marijuana does to your heart</a>, experts believe that smoking any substance can increase risk. </li><li><strong>Chronic stress.</strong> Over time, <a href="https://www.insider.com/can-stress-cause-a-heart-attack" target="_blank" rel="noopener">stress may contribute to a heart attack</a>. Sudden stress also can cause takotsubo cardiomyopathy, which feels like a heart attack, but the artery isn't actually blocked. </li><li><strong>Lack of sleep.</strong> Consistently getting <a href="https://www.insider.com/can-lack-of-sleep-cause-heart-disease" target="_blank" rel="noopener">less than seven hours of sleep each night can increase your risk for heart disease</a>. </li><li><strong>Genetics</strong>. While high blood pressure is influenced by genetics, <a href="https://www.insider.com/is-high-cholesterol-genetic" target="_blank" rel="noopener">high cholesterol can often be fully genetic</a>, known as familial hypercholesterolemia. </li></ul><p>Other underlying health conditions — such as <a href="https://www.insider.com/what-is-considered-obese" target="_blank" rel="noopener">obesity</a>, diabetes, and kidney disease — can also increase your risk for heart disease. </p><h2>Prevention </h2><p>Even if you have many of these risk factors, it's not too late <a href="https://www.insider.com/how-to-prevent-heart-disease" target="_blank" rel="noopener">to prevent heart disease</a>. The best way to do this is by taking steps to <a href="https://www.insider.com/how-to-lower-blood-pressure" target="_blank" rel="noopener">lower blood pressure</a> and <a href="https://www.insider.com/how-to-lower-cholesterol" target="_blank" rel="noopener">lower cholesterol</a>. Here's how: </p><ul><li><strong>Exercise regularly.</strong> Aim for 30 to 60 minutes of physical activity every day. A combination of stretching exercises, strength training, and aerobic exercise (cardio) throughout the week is recommended. </li><li><strong>Lose weight.</strong> Excess weight makes your heart work harder. In fact, cutting just 5% to 10% of your body weight can lower your cholesterol and blood pressure, helping to ease the burden on your heart. </li><li><strong>Eat healthier.</strong> <a href="https://www.insider.com/what-foods-lower-blood-pressure" target="_blank" rel="noopener">Foods that can help lower blood pressure</a> and cholesterol include leafy green vegetables, whole grains, and fish. Both the <a href="https://www.insider.com/what-is-dash-diet" target="_blank" rel="noopener">DASH diet</a> and <a href="https://www.insider.com/what-is-mediterranean-diet" target="_blank" rel="noopener">Mediterannean diet</a> are recommended for heart health. </li><li><strong>Quit smoking.</strong> Research has found that giving up cigarettes can reduce your risk of heart disease by 39%. </li></ul><h2>Treatment </h2><p>Unfortunately, there is no cure for heart disease. But if you've been diagnosed, there are many ways to treat your condition and manage a healthy life. </p><p>It will be necessary to get regular physical activity, maintain a healthy weight, and adopt eating plans and other lifestyle habits that keep your blood pressure and cholesterol under control. </p><p>Many people will also need the help of medication or surgery to prevent more serious health complications, or death. </p><h3>Medication </h3><p>These medications are prescribed to treat different aspects of heart disease: </p><ul><li><strong>Beta-blockers or ACE inhibitors </strong>can help <a href="https://www.insider.com/how-to-control-high-blood-pressure" target="_blank" rel="noopener">control high blood pressure</a>. </li><li><strong>Statins</strong> can help lower cholesterol and <a href="https://www.insider.com/how-to-lower-triglycerides" target="_blank" rel="noopener">triglycerides</a>, which are another important measure of heart health.  </li><li><strong>Blood thinners</strong> can help reduce your risk for <a href="https://www.insider.com/how-to-get-rid-of-blood-clots" target="_blank" rel="noopener">blood clots</a> and prevent complications from heart disease, like <a href="https://www.insider.com/what-is-a-stroke" target="_blank" rel="noopener">a stroke</a>. In addition, <a href="https://www.insider.com/how-does-aspirin-help-a-heart-attack" target="_blank" rel="noopener">aspirin can help treat a heart attack</a> because it is a blood thinner. </li></ul><h3>Surgery  </h3><p>In advanced cases of heart disease, you may need surgery to fix blocked arteries or an irregular heartbeat. Here are the most common and effective surgical procedures for heart disease: </p><ul><li><a href="https://www.insider.com/what-is-a-stent" target="_blank" rel="noopener"><strong>Stent</strong></a><strong>. </strong>This small tube is placed to prop open an artery during an angioplasty, a minor surgery that is often used to restore blood flow <a href="https://www.insider.com/what-happens-after-a-heart-attack" target="_blank" rel="noopener">after a heart attack</a>. Follow our guides to <a href="https://www.insider.com/how-to-prepare-for-stent" target="_blank" rel="noopener">prepare for stent surgery</a> and <a href="https://www.insider.com/how-to-recover-from-stent" target="_blank" rel="noopener">recover from</a> the procedure. </li><li><a href="https://www.insider.com/what-is-a-pacemaker" target="_blank" rel="noopener"><strong>Pacemaker</strong></a><strong>. </strong>This small device is implanted in your chest and sends electrical signals to the heart in order to correct any irregularities. You may need it if you have an arrhythmia, such as bradycardia, or a slow heartbeat. </li><li><a href="https://www.insider.com/what-is-bypass-surgery" target="_blank" rel="noopener"><strong>Bypass surgery</strong></a><strong>. </strong>Coronary artery bypass grafting, or bypass surgery, is used to redirect blood flow around a blocked artery. It's one of the most common operations in the US and is used to treat coronary heart disease. Follow our guides to <a href="https://www.insider.com/how-to-prepare-for-bypass-surgery" target="_blank" rel="noopener">prepare for bypass surgery</a> and <a href="https://www.insider.com/how-to-recover-from-bypass-surgery" target="_blank" rel="noopener">recover from</a> the procedure. </li></ul><h2>Takeaways </h2><p>Heart disease is the biggest killer in the US, but it doesn't have to be. To reduce your risk for serious health complications, it's important to take your heart health seriously. </p><p>That means routinely checking in with your doctor about blood pressure and cholesterol levels, and following the guidelines for a heart healthy lifestyle. Medical experts know how to fight against heart disease, and by following these recommendations, you can, too.</p><p><em>This article <a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">was medically reviewed</a> by <a href="https://health.usnews.com/doctors/john-osborne-31521" target="_blank" rel="noopener">John Osborne</a>, MD, PhD, and the Director of Cardiology for Dallas-based <a href="https://sothcardiology.com/" target="_blank" rel="noopener">State of the Heart Cardiology</a>.</em></p>

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