Lower your risk of heart disease and boost heart health by filling up with fruit as part of the Pan-Asian Mediterranean diet, a heart-healthy diet plan
Mediterranean and Pan Asian peoples, who experience lower rates of heart disease than we do in the United States, integrate fresh fruit into their heart-healthy diet plan with great results—and I believe anyone seeking optimum heart health should, too. That’s why fruits play a key role in my heart-healthy Pan-Asian Mediterranean (PAM) diet. Specifically, fruits have lots of water and fiber, as well as antioxidants, vitamins and minerals (not to mention flavor) that promote a healthy heart and a healthy body. So, fill up the fruit bowl!
How Much Fruit Should You Eat?
As part of the PAM heart-healthy diet plan, I recommend that you aim for one to two servings of fruit daily, choosing organic as often as possible. One serving of fruit is equal to:
- 1 medium piece, such as a peach or an apple,
- ¼ melon,
- ½ cup berries or chopped, fresh fruit,
- ½ avocado,
- Or 2 chopped figs.
Note: Serving guidelines are based on a 1,800 to 2,000 calories-per-day eating plan. If your goal is weight loss, consume smaller portions in order to lower your caloric intake.
More Dr. Sinatra Advice on a Heart-Healthy Diet Plan
Can meat be part of a heart-healthy diet plan? Learn how the PAM diet for optimal heart health includes a wide variety of meat options.
What role do vegetables play in the heart-healthy PAM diet? Find out how many veggies you need to eat every day as part of the PAM eating plan for a healthy heart.
Want more specifics on the PAM diet for optimal heart health? Get all the details on the heart-healthy PAM diet plan.