Dr. Ketan Trivedi Demonstrates a Mediterranean Diet on Fox 5 DC

Virginia Heart cardiologist, President and Chief Medical Officer, was recently on Fox 5 DC to highlight the Mediterranean Diet and how it is the best diet for the heart. 

The Mediterranean Diet is one of the most well-studied eating patterns for heart health. It emphasizes fruits, vegetables, whole grains, olive oil, nuts, and fish. These foods are shown to lower inflammation, lower cholesterol levels, and reduce the risk of heart attack and stroke.

Unlike restrictive fad diets, the Mediterranean Diet is sustainable and supports healthy blood pressure and blood sugar control over the long term.

Dr. Trivedi shared 3 of his favorite go-to recipes. Watch the full segment here and find the recipes below.

Ginger Soy Salmon

Ingredients:

Salmon Filets

1/4 cup reduced sodium soy sauce

2 tablespoons Worcestershire sauce

2 cloves chopped or pressed garlic

1/2 inch fresh grated ginger

Black pepper to taste

Instructions:

Mix together all ingredients and pour onto the salmon filets. Let salmon marinade for at least 1 hour or up to overnight. Then pour off excess marinade.

For Grill: Heat grill to medium high and cook 3 minutes skin side down, then flip and cook for another 3 minutes (for medium rare).

For Oven: Broil for 5-6 minutes on a baking sheet (for medium rare).

White Bean Salad

Ingredients:

1 can drained and rinsed white cannellini beans

¼ cup chopped red onion

¼ cup chopped red or green pepper

¼ cup chopped cucumber

2 tablespoons chopped parsley

Dressing Ingredients:

¼ cup olive oil

2 tablespoons red wine vinegar

½ teaspoon dried oregano

½ teaspoon garlic powder

salt and pepper to taste

Instructions:

Mix the first 5 ingredients in a bowl. Whisk the dressing ingredients and pour over bean mixture, ideally letting it set for 30 minutes. 

Quinoa Salad:

Ingredients:

1 cup quinoa

1 red pepper, chopped

1 cucumber, chopped

1/3 cup parsley, chopped

1/4 cup pitted kalamata olives, halved

1/4 cup feta cheese, crumbled

1 cup cherry tomatoes, halved

1/2 cup red onion, diced

1 can chickpeas, rinsed

Dressing Ingredients:

Juice of 1 lemon

1/4 cup olive oil

2 tablespoons red wine vinegar

1 teaspoon dijon mustard

2 garlic cloves, minced

Salt and pepper to taste

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

Instructions:

Cook the quinoa according to package directions. Allow time to cool while you chop the rest of the ingredients. Whisk together all of the dressing ingredients and set aside. Mix together all ingredients in a large bowl and top with the dressing to your taste. Serve at room temperature or store in the fridge and serve cold.