Greek Yogurt with Honey — 0.0g saturated fat per serving

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Mediterranean Recipes for Heart Health

Every recipe shows per-serving nutrition compared to AHA Dietary Guidance (2021) limits. You see exactly where each dish falls before you cook.

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0.0g saturated fat

Greek Yogurt with Honey 1% of AHA's 4.5g per-meal limit

Mediterranean meals, checked against AHA heart health guidelines

Each card shows per-serving nutrition against AHA limits. Tap any card for the full breakdown.

Breakfast

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Greek Yogurt with Honey

Saturated fat per serving0.0g / 4.5g

Protein 24.5g Fiber 0.0g 187 cal

Per serving (1 of 1) vs. AHA limits

Saturated fat0.0g / 4.5g limit

Sodium87mg / 750mg limit

Cholesterol12mg / 100mg limit

Why yogurt matters: Yogurt contains probiotics, calcium, protein, which probiotics support beneficial gut bacteria.

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Greek-style Baked Cod with Lemon and Herbs

Lunch

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Greek-style Baked Cod with Lemon and Herbs

Saturated fat per serving1.2g / 4.5g

Protein 18.3g Fiber 1.2g 163 cal

Per serving (1 of 4) vs. AHA limits

Saturated fat1.2g / 4.5g limit

Sodium58mg / 750mg limit

Cholesterol43mg / 100mg limit

May reduce blood pressure. How?

Garlic (Allicin) — promotes nitric oxide production and vasodilation. Source

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Dinner

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Mango Slices with Greek Yogurt

Saturated fat per serving0.0g / 4.5g

Protein 12.3g Fiber 0.9g 237 cal

Per serving (1 of 1) vs. AHA limits

Saturated fat0.0g / 4.5g limit

Sodium61mg / 750mg limit

Cholesterol6mg / 100mg limit

Yogurt (Probiotics, calcium, protein) — probiotics support beneficial gut bacteria.

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2,000+ recipes analyzed across 45 nutrients each

How MedMenu classifies recipes for heart health

Every recipe is checked against these thresholds

Based on AHA Dietary Guidance (2021) and the AHA Presidential Advisory on Dietary Fats

≤ 13g Saturated fat per day Evidence grade A

≤ 2,300mg Sodium per day Evidence grade B

≤ 300mg Cholesterol per day Evidence grade B

0g Trans fat target Evidence grade A

Recipes that meet all thresholds are tagged as suitable. 45 nutrients analyzed per serving.

Common questions

Is Mediterranean food good for your heart?

The AHA 2021 Dietary Guidance recommends eating patterns rich in vegetables, fruits, whole grains, and lean proteins. Mediterranean cooking includes many dishes that fit this pattern. MedMenu shows saturated fat, sodium, and cholesterol per serving.

How much saturated fat per meal for heart health?

The AHA recommends limiting saturated fat to 5-6% of total calories — roughly 13g per day or 4.5g per meal. Replacing saturated fat with unsaturated fat (olive oil, nuts, fish) can reduce cardiovascular risk by ~30%, per the AHA Presidential Advisory.

Which Mediterranean foods are best for heart health?

Dishes built around olive oil, fish, legumes, and vegetables tend to have the lowest saturated fat and highest protective nutrients. MedMenu shows saturated fat, sodium, and cholesterol per serving so you can compare.

Can I eat mediterranean cheese on a heart-healthy diet?

Cheese can be high in saturated fat — a typical serving has 4-6g, nearly the full 4.5g per-meal budget. MedMenu flags recipes with higher saturated fat so you can plan your day.

Mediterranean Recipes for Heart Health

Mediterranean meals, checked against AHA heart health guidelines

Greek Yogurt with Honey

Greek-style Baked Cod with Lemon and Herbs

Mango Slices with Greek Yogurt

Every recipe is checked against these thresholds

Common questions

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