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Fresh Fridays
Dear fellow food-lover,

February is American Heart Month, and there’s no better way to celebrate than with the Mediterranean Diet, which was ranked the #1 Heart-Healthy Diet for 2022! The U.S. 2020-2025 Dietary Guidelines for Americans recommends a Mediterranean-style eating pattern as one example of a healthy diet plan, primarily for its heart-health benefits. 

Happy cooking from the team at Oldways!
4 Mediterranean Diet Habits to Improve
Heart Health
So what makes this way of eating so good for your heart? There are many factors, of course, but here are a few Mediterranean habits you can adopt to support a heart-healthy lifestyle.
This makes a nutritious and tasty weeknight meal.Take your salmon to the next level by topping it with a delicious yogurt cream and flavorful chutney!


Recipe and photo courtesy of Mooney Farms
A heart smart breakfast is quick and simple with these Walnut & Oat Crusted Veggie Egg Cups—learn how to make them for American Heart Month! Heart healthy* walnuts are combined with oats to form the crust of these egg cups, filled with spinach, pepper, and cheese, making these the perfect breakfast to meal prep for the week.

Recipe and photo courtesy of California Walnuts.
This simple meal includes many heart-healthy ingredients like whole grains, avocado, and extra virgin olive oil! We used farfalle, but you can pair any kind of whole grain pasta with this delicious, creamy sauce.


An Oldways recipe and photo
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* Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease. One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat, including 2.5g of alpha-linolenic acid, the plant-based omega-3.
Stay in touch on social media to make every day Mediterranean!