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Benefits of the Mediterranean Diet – Part 1
By Dr. Liz Applegate
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Of course you take care of yourself, but are you eating what’s best for your heart? For decades, researchers have noted that people living in Mediterranean regions tend to have lower risk for heart disease thanks a diet full of unprocessed foods that supply an array of heart-healthy nutrients and compounds. Delicious staples like salmon, olive oil and nuts supply both a wealth of great nutrition and flavor. Check out how some of these foods typical of the Mediterranean diet can help.
Of course you take care of yourself, but are you eating what’s best for your heart? For decades, researchers have noted that people living in Mediterranean regions tend to have lower risk for heart disease thanks a diet full of unprocessed foods that supply an array of heart-healthy nutrients and compounds. Delicious staples like salmon, olive oil and nuts supply both a wealth of great nutrition and flavor.
Want to boost your heart health? Check out how some of these foods typical of the Mediterranean diet can help.
Salmon & Other Seafood: Along with certain other types of seafood, salmon is rich in omega-3 fatty acids. These help lower circulating levels of dangerous fats and fight inflammation, which is considered the root cause of blood vessel damage and heart disease.
Aim for 2 servings (4 ounces each) of salmon or other fish weekly.
Extra Virgin Olive Oil & Olives: The first pressing of olives is rich in phenols, antioxidants that give the oil its beautifully green hue and also combat inflammation and keep LDL cholesterol from becoming damaging to artery walls.
Use extra virgin olive oil in dressings for greens or sautéing veggies, and enjoy whole olives as snacks or garnish.
Walnuts & Other Nuts: New research shows that eating walnuts can improve blood vessel function, which helps explain why these nuts have long been known to help lower heart disease risk. Whole walnuts and other nuts supply phenols that also act as antioxidant protection.
Aim for an ounce of walnuts or other nuts daily.
Be sure to also check out Part 2 and Part 3 of Dr. Liz’ Benefits of the Mediterranean Diet series, featuring even more heart-healthy eats!