The Mediterranean Diet

June 8, 2011 · Posted in cholesterol · Comment 

While we’re often suspicious of diets that are said to work magic, the Mediterranean diet is one we can actually get behind. Not only is it supported by studies of that region’s inhabitants, but the Mediterranean diet was named the second-best diet overall by the U.S. New & World Report , which assembled a team of actual health experts to produce the rankings. So, in support of better — and delicious — eating, here’s our guide to the Mediterranean diet. Besides sporting beautiful beaches , beautiful people and a downright agreeable climate, the Mediterranean boasts a diet that promotes both longevity and a decreased risk of heart disease. What is it about this menu that’s made it a contender for inclusion on Unesco’s world heritage list? Once you learn the secrets of this tasty and exotic diet, not only will you understand why it’s considered a cultural treasure worth preserving, you can also begin to incorporate Mediterranean-style cuisine into your own lifestyle and become more like the Adonis you know you are. what is the mediterranean diet? The Mediterranean countries border the Mediterranean Sea and include Portugal, Spain, Morocco, Italy, Greece, Malta, Tunisia, Egypt, Lebanon, and Israel. Since so many countries constitute the Mediterranean , there is no single diet that straddles the entire area; however, most Mediterranean cuisines share some common characteristics, and these shared elements make the Mediterranean diet healthier than a North American or a Northern European diet. eat like adonis At the top of the Mediterranean food pyramid are grains, fresh fruits and vegetables, olive oil, cheeses, yogurt, nuts, and legumes, all of which are consumed on a daily basis. Foods eaten on a weekly basis are fish and seafood, poultry, eggs, and sweets. Mediterranean people consume red meat less often on a monthly basis, and red wine accompanies most suppers, working out to about 1-2 glasses per day. the magic of the diet Fresh fruits, vegetables, and grains The staples of the Mediterranean diet, fresh fruits, vegetables, and grains are rich in antioxidants and vitamins, which help prevent cancer and heart disease, and boost the immune system. Most Mediterranean dishes contain copious amounts of garlic and onions. While they won’t do much for your breath, onions and garlic will help lower your blood pressure and fight infections. Olive oil Another main staple in the Mediterranean diet is olive oil. Mediterranean inhabitants can’t get enough olive oil; it is the main source of fat in the Mediterranean diet — and for good reason. Olive oil is high in monounsaturated fat, which, unlike the saturated fat found in animal products, helps lower blood-clogging LDL cholesterol. Not only does olive oil protect against heart disease by lowering blood pressure, but it coats the stomach to protect against ulcers, and contains several antioxidants to help fight cancer. Seafood & fish Since the Mediterranean countries are so conveniently close to the Mediterranean Sea, fresh seafood and fish dishes are eaten several times a week. The Mediterranean people may have thick skin, but they’ve got thin blood: Seafood contains omega-3 fatty acids, which lower the risk of heart disease by preventing blood clot formation in the arteries. Read on for more Mediterranean diet tips…

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Top 3 Lower Cholesterol Foods

September 9, 2010 · Posted in diets to lower cholesterol · Comment 

If you suffer a high cholesterol level, you may possibly be looking for to lower cholesterol by eating appropriate foods. Well, it is probable to reduce your cholesterol by intake a selection of foods. Now are 3 foods you can try out.

1. Olive oil is an brilliant well-chosen to lower cholesterol. Olive oil is excessive in monounsaturated fats which are reckoned to prevent the incorporation of cholesterol by the body. This oil is a fruit-juice, which is cold hard-pressed olive juice and olives are a fruit. Olive oil lowers bad cholesterol (LDL) but doesn’t drop good cholesterol (HDL). Olive oil compounds additionally enhance enzymes to stop instigation of carcinogens and enhance their taking away from the body. These compounds appear to long-winded development of cancer cells and spread their self-destruction.

2. Beans are an extra food to lower your cholesterol. Beans and peas consist of high-level soluble fiber, which effectively manages cholesterol level in your body. Beans contain lecithin, which focal point reduce cholesterol. Eating one-half cup of cooked dry beans all generation to help let down whole cholesterol levels. Sinkare plus low-fat and taste terrific. An Research Service study in North Dakota confirmuantity ofthat beans are furthermore healthy for the heart.

Eating fatty fish is a superior way to decrease cholesterol. Look in support of a high-fat species such as salmon and tuna. These are the types of fish with the purpose of contain the highest amounts of the omega-3 fatty acids so as to are successful at balancing out cholesterol levels. At in the beginning it may possibly seem like fatty species of fish be supposed to be avoided but the Omega-3s in salmon and tuna help decrease triglycerides.

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Change Your Diet to Change Your Cholesterol Levels

July 23, 2010 · Posted in cholesterol · Comment 

Cholesterol is a soft way substance found in all parts of the human body. Some of the cholesterol is produced by the body and some of it comes from the food you eat. The body does need some cholesterol to function properly. Too much cholesterol can cause arteries to clog and can lead to heart disease. Maintaining a diet that is designed to reduce cholesterol levels can reduce risks of heart disease and lower cholesterol. Increasing physical activity and losing weight will help lower your cholesterol too.

Cholesterol can be found in eggs, dairy products, meat, and poultry. Egg yolks and organ meats like kidneys, liver, and sweetbreads are very high in cholesterol. Some shellfish are high in cholesterol but fish contains less cholesterol than that of other meats. Fat content of foods is not always the way to go to measure cholesterol in foods. Some times foods can be very low in fat and have high cholesterol content like liver. Foods of plant origin have no cholesterol like veggies and fruits.

To lower your high cholesterol levels you can limit your intake of fats to 25 to 35 % of the total day’s calories. Eating less than 200 mg’s of dietary cholesterol per day and getting more fiber in your diet can help to lower your cholesterol levels as well. It is still very important to get enough calories in your diet to support health.

A low cholesterol diet does not have to be hard to follow. There is such a huge variety of foods and ways to cook them that it would be hard to get bored. There are even many food companies that offer low fat and low cholesterol for people who don’t have time to put together large meals.

When shopping for food with your new diet in mind keep the following things in mind as well. Fruits and vegetables have no cholesterol in them. Lower the intake of saturated fats in your diet because these foods can raise your cholesterol levels. Partially hydrogenated vegetable oils contain a form of saturated fat called Trans fats. They raise blood cholesterol levels the same way saturated fats do. Trans fats are found in foods like margarines, shortenings, and cooking oils.

Whole grains should be used instead of foods with white flour. Eating large amounts of carbohydrates can raise cholesterol levels, especially if you have diabetes. Buying low fat or skim milk dairy products instead of whole milk products can help you lose weight along with decrease cholesterol levels. Lean meats like turkey, chicken, or fish are better for you rather than eating red meats. Instead of using ground beef using ground turkey is a healthy substitute for hamburgers or spaghetti. Olive and canola oils are lower in saturated fats which can help lower cholesterol.

Another great thing to add to a low cholesterol diet is an herbal supplement. Cholesterol Control is a product that can assist the body’s normal ability to balance cholesterol levels. Using this product with the diet and adding exercise to your daily routine can decrease bad levels of cholesterol. This product can be found at Alternative Health Supplements and is all natural and perfectly safe to use with no negative side affects.

>Steven Johnson is committed to helping people maintain healthy and effective lifestyles. For more information on products to aid with varicose veins, or any other health supplements please visit his website http://www.alternative-health-supplements.com/cholesterol-control.htm

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Foods That Help Lower Cholesterol – 4 Natural Remedies

December 2, 2009 · Posted in diets to lower cholesterol · Comment 

For someone that has high cholesterol, you are at risk for heart attack, stroke, and other major illnesses. Changing your diet and how you live can have a great impact on your cholesterol level and there are a number of foods that help lower the level even more.

These are some of the foods that can lower cholesterol:

Oatmeal- is an excellent source of fiber and increasing fiber is a great way to lower your cholesterol. Studies have shown that soluble fiber, which is found in oatmeal can reduce absorption of the bad cholesterol. So oatmeal would be a good choice for breakfast. Another good choice is cheerios, which has excellent fiber also.

Walnuts, almonds, and other nuts- studies have shown that walnuts reduce cholesterol in the blood. They help keep blood vessels healthy and they are rich in polyunsaturated fatty acids. Other nuts to choose from are pecans, peanuts, and hazelnuts. Note that all nuts are high in calories, so limit to only eating a handful. Read more

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