LIVE IT: Reduce Risk of Heart Disease with a Mediterranean Diet

Posted on

What comes to mind when you think of the Mediterranean? Perhaps a pristine Italian coastline, or a dream vacation destination, or how about food? The Mediterranean diet has many health benefits that can lower our risk for heart disease.

It’s a sobering reality that one in every four deaths in America is a result of heart disease.

is a result of heart disease one of themain risk factors is having high cholesterol.

Cholesterol is a waxy, fat-like substance and when your body makes too much of it, it can build up on thewalls of your arteries.

This buildup restricts the amount of blood and oxygencarried throughout your body and can result in a stroke, heart attack or otherforms of heart disease.

Eating a traditional Mediterranean dietlowers our risk for heart disease.

The traditional Mediterranean diet is legumes and vegetables, whole grains,fruits, nuts, olive oil instead of butter and other types of fat, small amounts of dairy products and small amounts of meat.

The Mediterranean diet has many healthbenefits because it contains high amounts of antioxidants, protein andomega 3's.

But you should shift from avoiding fats entirely to addinghealthy fats into your diet that fight bad cholesterol.

To get the good unsaturated fats substitute olive oil nuts and seeds as well as avocados into your diet.

You can use olive oil for salad dressings, stir-fry, make desserts or replace butter by dipping your bread in olive oil.

The fats in olive oil are mostly monounsaturated, which help lower cholesterol.

The second tip is eat more legumes likebeans, lentils and garbanzos.

A traditional Mediterranean food likehummus is made from garbanzo beans and oil from whole sesame seeds.

Try addinghummus to your next sandwich or use it as a dip for pita bread, carrot sticksand other vegetables.

The third tip is to eat more nuts and seeds like almonds and walnuts, one thing you can try is instead of having a candy dish on a table, fill it with almonds, this way as you and your family members walk by, you'll pick up a quickand healthy snack.

There's your tip for the day and how you can live healthierlonger.

Source: Youtube