February is Heart Health Month, and while heart health and weight loss are often discussed separately, for many people, the two go hand in hand. Dietary patterns that improve cholesterol, blood sugar, and inflammation also support sustainable weight management without extreme restriction.
One of the most well-researched approaches to heart health is the Mediterranean diet, a pattern that emphasizes vegetables, fruits, legumes, whole grains, fish, nuts, seeds, and monounsaturated fats such as olive oil, with minimal intake of red meat, saturated fat, and highly processed foods. This way of eating is not only flavorful and satisfying, but also strongly linked to lower cardiovascular disease (CVD) risk (1).
Below are seven science-backed strategies, grounded in Mediterranean-style principles, that support both heart health and weight loss.
1. Prioritize Quality Protein at Every Meal
Protein supports blood sugar stability, appetite regulation, and lean muscle mass—key factors for metabolic and cardiovascular health (2). Mediterranean-style eating favors fish, eggs, legumes, and plant-based proteins, making it compatible with vegetarian and pescatarian patterns.
Aim for 20–30 grams of protein per meal, spaced evenly throughout the day.
Designer Wellness options:
Designer Whey, Designer Soy, Designer Egg
2. Choose Fats That Improve Cholesterol
The Mediterranean diet’s cardiovascular benefits are largely attributed to its emphasis on monounsaturated and omega-3 fats, particularly from olive oil, nuts, seeds, and fatty fish.
Replacing saturated fat with unsaturated fat improves lipid profiles and lowers CVD risk (3). Contrary to concerns about fat intake and weight gain, research shows Mediterranean-style fat intake supports satiety and weight stability when consumed in moderation.
Daily strategies:
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Use extra virgin olive oil as your primary fat
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Include fatty fish 2–3 times per week
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Add nuts or seeds to Designer smoothies, meals or snacks
3. Balance Carbohydrates to Reduce Blood Sugar Spikes
Mediterranean-style eating emphasizes fiber-rich carbohydrates such as fruits, vegetables, beans, and whole grains. Pairing these carbohydrates with protein and healthy fats slows digestion, improves glucose control, and supports more stable energy levels (4).
Simple Snack & Meal Pairing Ideas for Better Blood Sugar Control
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Blueberries (high-fiber carbohydrate) paired with plain Greek yogurt (protein)
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Quinoa (high-fiber carbohydrate) served with fish (protein + healthy fats)
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A slightly green banana (higher-fiber carbohydrate) blended into a Designer Whey protein shake
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Black beans (high-fiber carbohydrate) combined with avocado (heart-healthy monounsaturated fats)
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Apple (high-fiber carbohydrate) paired with Designer Smoothie (lean protein)
Balanced blood sugar reduces inflammation, insulin resistance, and long-term cardiovascular risk. (5)
4. Eat for Satiety, Not Restriction
Highly restrictive diets that cut calories without providing adequate nutrients like protein, healthy fats, vitamins, and minerals can raise stress hormones, increase muscle loss, and are linked to weight regain once the diet ends. In contrast, Mediterranean-style meals rich in fiber, protein, and healthy fats promote satiety, stable blood sugar, and long-term adherence. (6)
Spreading nutrients evenly throughout the day also supports better absorption, balanced blood sugar, and steady energy. Here’s an example of a day that follows these principles:
Breakfast
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1 cup plain Greek yogurt
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1 tbsp almond butter
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⅔ cup blueberries
Snack
Lunch
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Burrito bowl with black beans, avocado, 1 oz cheese, wild rice, leafy greens, cilantro, and salsa
Snack
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Designer Shake with Designer Soy, ½ banana, soy milk, cacao powder, and 1 tbsp peanut butter
Dinner
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Shrimp with purple potatoes and sautéed vegetables
Dessert
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1 piece of dark chocolate
This approach supports both heart health and sustainable weight loss.
5. Support Gut Health With Fiber + Protein
Gut health plays a role in cholesterol metabolism and systemic inflammation. Diets rich in plant fibers are associated with lower LDL cholesterol and improved insulin sensitivity (7)
Pair fiber with protein:
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Designer Egg smoothies with berries and flax
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Lentils with fish or tofu
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Fruit with a string cheese
6. Build Muscle With Varied Movement
Lifestyle was a key factor observed in Mediterranean populations with lower heart disease risk. They moved more and spent time outdoors (8). Muscle mass improves insulin sensitivity and metabolic health, both protective against CVD (9).
Aim for:
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Cardio (walking, cycling, swimming)
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Strength training 2–3x/week
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Yoga or mobility work for flexibility and stress reduction
7. Reduce Chronic Stress & Inflammation
Chronic stress elevates cortisol and blood sugar levels, increasing cardiovascular risk. Mind-body practices such as yoga and breathwork have been shown to reduce inflammation and improve metabolic markers (Pascoe et al., 2017). Stress management is a core—but often overlooked component of heart health.
One-Day Mediterranean-Inspired Meal Plan
Breakfast:
Designer Energy
Oatmeal with berries and chia seeds
Snack:
Protein smoothie with Designer Egg, spinach, berries, flax
Lunch:
Salmon or tofu bowl with quinoa, vegetables, olive oil
Snack:
Apple with walnuts
Dinner:
Fish or eggs, roasted vegetables, beans, or sweet potato
Before Bed:
Protein drink (Designer Whey or Designer Soy) for overnight blood sugar support
The Bottom Line
A Mediterranean-style, protein-balanced approach supports heart health, metabolic function, and long-term weight management. By focusing on whole foods, healthy fats, balanced carbohydrates, variety in movement, and stress reduction, you create a sustainable foundation for lifelong cardiovascular health.
Created by Designer Wellness Ambassador Ginger Cochran, MS, RDN, CDCES, EP
