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The Mediterranean Diet
What is it about a Mediterranean Diet that may assist us in the control of heart disease?
On the Island of Crete in the Mediterranean they have a very low rate of heart disease. The diet in Crete is very high in fat but 95% of it comes from olive oil. Olive oil is monosaturated but is high in antioxidants. This is particularly so if it is a deep green colour.
Antioxidants help the body battle free radicals that damage cell walls of arteries and therefore antioxidants can protect against heart disease.
The saturated fats found in animal fat, coconut and palm oil are related to the formation of free radicals.
Saturated fats can clog your arteries. Polyunsaturated fats unclog the arteries.
How we use olive oil could help to reduce the risk of heart disease. When we add it to vegetables (typical European cooking) or to salads we are adding it to other rich sources of antioxidants found in vegetables.
An example of this is when olive oil is cooked with tomato. Cooked tomato is much richer in the antioxidant, Lycopene than it is in the raw state.
It is important to look at the combinations and content of a diet to see why there is a health benefit. A Mediterranean diet is high in olive oil but also fruit and vegetables, which give us antioxidants. A diet rich in fruit and vegetables are associated with a reduced risk of heart disease and cancer.
Some people think that an antioxidant pill will work just as well. Studies have shown that the results from supplements do not match large quantities of fruit and vegetables in the diet. It has even been shown that they may have a negative effect increasing the risk of cancer.
There are further ingredients in the Mediterranean diet that are important, and these are the beans and lentils that feature so frequently. These are low glycaemic index foods. This means that they are complex carbohydrates that are slowly absorbed and insulin sparing.
The Mediterranean diet gives bulk, satiety and a low level of kilojoules when compared to a take-away meal. It has to be good to follow an eating plan that keeps you healthy and helps to control weight and cholesterol in the blood. For people with Diabetes this can allow a reduction in insulin, or medication through an improvement in blood sugar levels.
HEALTHY GUIDE LINES INCORPORATING THE MEDITERRANEAN DIET
- Eat more breads, pasta, rice, cous cous, polenta, bulgur (cracked wheat) and potatoes. These are low in fat and high in complex carbohydrate and fibre.
- Eat at least 3 to 4 pieces of fruit a day and 5 different varieties of legumes and vegetables. This will increase the intake of fibre and increase the natural intake of antioxidants.
- Have moderate amounts of steamed and grilled fish. Good sources of protein, low in fat and beneficial for increasing the good cholesterol (HDL)
- Add moderate amounts of olive oil to vegetables and salad. Monosaturated oil which contains antioxidants will enhance the antioxidants in fruit and vegetables eg tomatoes.
- Consume small amounts of lean red meat and lean pork. These are important sources of protein, iron, zinc and provide balanced nutrition.
- Have no more than 1 to 2 standard alcoholic drinks a day. Choose red wine, which is rich in antioxidants.
- Use olive or any monosaturated oil.Avoid butter, lard, dripping and coconut and palm oil.
- Use 2 to 3 serves of low fat yoghurt and low fat milk products daily. This will assist with adequate protein and calcium.
- Eat healthy with recipes that incorporate these guidelines and ingredients. Enjoy the greatest variety of food possible for a broad range of nutrients and antioxidants.
- Take part in regular activity such as walking for 30 minutes 3 or more times a week. Exercise will improve over all fitness and help weight control.