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LIVE WELL. WORK WELL. 20
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MONTHLY HEALTH & WELLNESS NEWSLETTER

FEBRUARY 2025 EDITION

2025’s Best Diet: The Mediterranean

For the eighth consecutive year, U.S. News & World Report named the Mediterranean diet
the world’s best overall diet. This diet can help support brain function, promote heart health and
regulate blood sugar levels. Research also suggests that this well-balanced eating pattern can help
prevent some chronic diseases and increase longevity.

The winning meal plan emulates how people in the Mediterranean region have traditionally
eaten, focusing on whole grains and heart-healthy fats. These foods are encouraged in the diet:

• Fruits (e.g., apples, bananas, grapes, melons, oranges, peaches, pears and strawberries)
• Vegetables (e.g., artichokes, broccoli, Brussels sprouts, carrots, cucumbers, kale, spinach, onions,
spinach and sweet potatoes)
• Nuts and seeds (e.g., almonds, cashews, hazelnuts, macadamia nuts, pumpkin seeds, peanut
butter, sunflower seeds and walnuts)
• Legumes (e.g., beans, chickpeas, lentils, peanuts and peas)
• Whole grains (e.g., barley, buckwheat, brown rice, oats and whole-wheat bread and pasta)
• Fish and seafood (e.g., crab, mussels, oysters, salmon, sardines, shrimp, trout and tuna)
• Herbs and spices (e.g., basil, cinnamon, garlic, mint, nutmeg, rosemary and sage)
• Healthy fats (e.g., avocados, avocado oil, extra virgin olive oil and olives)

Because the Mediterranean diet A nonrestrictive healthy eating regimen such as the Mediterranean diet may be easier to follow and stay
is nonrestrictive, almost anyone committed to. After all, you can start building Mediterranean-inspired meals with foods you already love or
can follow it and adapt it to by incorporating more fruits and vegetables into your meals and snacks.
their personal and cultural food
preferences. U.S. News & World Report also ranked diets for 21 categories based on health and lifestyle goals, so check
out the full results. Talk to your doctor about any diet-related questions.

Building Heart-healthy Habits

Heart disease is the leading cause of death in the country for both men and women, accounting
for 1 out of every 5 deaths. Cardiovascular disease and the conditions that lead to it can happen at any
age. Some types of heart disease include arrhythmia, heart failure, heart attack and stroke.

A heart-healthy lifestyle can reduce the risk of heart disease, and small changes can make a
difference. Consider these incorporating these practical tips:
• Get screened. A heart disease screening checks your blood pressure, cholesterol and blood glucose
levels. If you don’t know these numbers, a baseline screening is a starting point for monitoring your health.
• Eat healthy. It’s crucial to control portion sizes and consume a balanced diet full of fruits, vegetables,
whole grains and protein. Limit fast, fried and processed foods, saturated and trans fats, and sodium.
• Be active. It’s important to engage in aerobic activity for at least 150 minutes weekly and muscle-
strengthening activities two times per week. Flexibility workouts, such as stretching and balance,
support musculoskeletal health and can help you keep up with your exercises.
• Avoid or quit smoking. Nicotine raises blood pressure, so quit smoking or vaping. Breathing
secondhand smoke also affects your heart.
The American Heart Association predicts that
February is American Heart Month, which is a great time to take charge of roughly 61% of U.S. adults will have some
your heart health and get screened. Your doctor can also provide more information type of cardiovascular disease by 2050.
about heart health and warning signs.

Zywave, 2025.
This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as
professional advice. Readers should contact a health professional for appropriate advice. © 2025 Zywave, Inc. All rights reserved.

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