Mediterranean Diet May Help Lower the Risk for Heart Ailments
The well-renowned Mediterranean diet has long been viewed as an ideal framework of a heart-friendly dietary regimen by numerous nutrition and health practitioners worldwide.
This view stems from the relatively low rates of heart and cardiovascular ailments among individuals living in the countries and territories that border the Mediterranean Sea.
The mortality rates from heart ailments there are also vastly lower than those of their counterparts in many areas of the world.
A quick evaluation of this Mediterranean diet reveals the following patterns: 1.
There is a high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, seeds and nuts; 2.
There is high intake of olive oil complementing meals; 3.
There is low to moderate consumption of fish, chicken, eggs and dairy products; 4.
There is low consumption of red meat; 5.
There is low to moderate intake of red wine, typically after lunch and dinner.
Indeed, scientific research published in publications such as The Journal of the American Medical Association found that older people who included a Mediterranean-type diet in their daily routine markedly improved their life expectancy.
But what is it precisely about the Mediterranean diet that apparently makes it custom-made to fight against heart diseases? The big concentration of fruits and vegetables like apples, pomegranates, dates, grapes, tomatoes, onions, peppers, eggplant, lentils and peppers in the Mediterranean diet makes it a formidable combo of healthy agents that does wonders for heart health.
Tomatoes for example have an abundant dose of antioxidants and nutrients that are believed to help inhibit the actions of clot-promoting platelets.
This may help translate to a decreased likelihood of the development of heart disease and other cardiovascular ailments for tomato eaters.
Other tomato constituents such as lycopene are believed to aid in the lowering of risk for the development of other chronic ailments.
These factors contribute to the relatively frequent study of tomato benefits.
The liberal use of olive oil is another fixture of the Mediterranean diet that merits a close watch.
It is typically used as a dressing for salads and pasta, as well as a dip for bread and other savory food.
Olive oil has monounsaturated fats that don't elevate bad cholesterol levels in the same manner as saturated fat from other types of oil.
It is also believed to assist in increasing levels of good cholesterol in the body.
Other olive oil health benefits are also believed to be derived from its abundant content of vitamin E, vitamin K, antioxidant polyphenols and other nutrients.
People in Italy and southern France have remarkably recorded low rates of coronary heart disease and it becomes spectacularly glaring when compared to their Western European or North American peers.
When analysts evaluated their eating habits, it was found out that these individuals normally ended their meals with a glass of red wine.
The researchers then dug deep into the red wine constituents and found that several of these were responsible for decreasing the stickiness of blood platelets and helping maintain blood vessel flexibility.
These components included antioxidant compounds like resveratrol, polyphenols, flavonoids and tannins.
It is noteworthy to point out that the Mediterranean lifestyle does not exclusively refer to their dietary regimen.
Their lifestyle also involves regular, even strenuous physical activity.
As most of the people reside on rocky and hilly terrain, there is a natural propensity to walk and run large distances and even climb high altitudes.
These activities allow them to burn fat and calories and facilitate better metabolism.
This ideal combination of constant physical activity and healthy diet seems to be the main reason for the lower incidence of cardiovascular disease exhibited by the people of this region.
But take heart! It is never too late to adopt this Mediterranean lifestyle to improve your well-being, increase your longevity and lower the risk of heart disease and other chronic ailments.
Will power and a conscious effort to improve your lifestyle are the necessary steps to help realize these goals.
This view stems from the relatively low rates of heart and cardiovascular ailments among individuals living in the countries and territories that border the Mediterranean Sea.
The mortality rates from heart ailments there are also vastly lower than those of their counterparts in many areas of the world.
A quick evaluation of this Mediterranean diet reveals the following patterns: 1.
There is a high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, seeds and nuts; 2.
There is high intake of olive oil complementing meals; 3.
There is low to moderate consumption of fish, chicken, eggs and dairy products; 4.
There is low consumption of red meat; 5.
There is low to moderate intake of red wine, typically after lunch and dinner.
Indeed, scientific research published in publications such as The Journal of the American Medical Association found that older people who included a Mediterranean-type diet in their daily routine markedly improved their life expectancy.
But what is it precisely about the Mediterranean diet that apparently makes it custom-made to fight against heart diseases? The big concentration of fruits and vegetables like apples, pomegranates, dates, grapes, tomatoes, onions, peppers, eggplant, lentils and peppers in the Mediterranean diet makes it a formidable combo of healthy agents that does wonders for heart health.
Tomatoes for example have an abundant dose of antioxidants and nutrients that are believed to help inhibit the actions of clot-promoting platelets.
This may help translate to a decreased likelihood of the development of heart disease and other cardiovascular ailments for tomato eaters.
Other tomato constituents such as lycopene are believed to aid in the lowering of risk for the development of other chronic ailments.
These factors contribute to the relatively frequent study of tomato benefits.
The liberal use of olive oil is another fixture of the Mediterranean diet that merits a close watch.
It is typically used as a dressing for salads and pasta, as well as a dip for bread and other savory food.
Olive oil has monounsaturated fats that don't elevate bad cholesterol levels in the same manner as saturated fat from other types of oil.
It is also believed to assist in increasing levels of good cholesterol in the body.
Other olive oil health benefits are also believed to be derived from its abundant content of vitamin E, vitamin K, antioxidant polyphenols and other nutrients.
People in Italy and southern France have remarkably recorded low rates of coronary heart disease and it becomes spectacularly glaring when compared to their Western European or North American peers.
When analysts evaluated their eating habits, it was found out that these individuals normally ended their meals with a glass of red wine.
The researchers then dug deep into the red wine constituents and found that several of these were responsible for decreasing the stickiness of blood platelets and helping maintain blood vessel flexibility.
These components included antioxidant compounds like resveratrol, polyphenols, flavonoids and tannins.
It is noteworthy to point out that the Mediterranean lifestyle does not exclusively refer to their dietary regimen.
Their lifestyle also involves regular, even strenuous physical activity.
As most of the people reside on rocky and hilly terrain, there is a natural propensity to walk and run large distances and even climb high altitudes.
These activities allow them to burn fat and calories and facilitate better metabolism.
This ideal combination of constant physical activity and healthy diet seems to be the main reason for the lower incidence of cardiovascular disease exhibited by the people of this region.
But take heart! It is never too late to adopt this Mediterranean lifestyle to improve your well-being, increase your longevity and lower the risk of heart disease and other chronic ailments.
Will power and a conscious effort to improve your lifestyle are the necessary steps to help realize these goals.