Want a Healthy Heart? Eat Mediterranean Diet

Cardiovascular disease such as heart diseases and high blood pressure (hypertension) are very common health problems, especially in industrialized countries. The incidence of cardiovascular diseases is also increasing in underdeveloped and developing countries. It is important to prevent heart diseases, as heart diseases are responsible for majority (leading cause) of mortality and morbidity in most industrialized nations. There are several ways to reduce and prevent heart diseases and have a healthy heart, such as regular aerobic exercise, healthy eating habits (lots of fresh fruits and vegetables, low fat diet etc.) and healthy lifestyle. And eating Mediterranean diet is one of several ways to have healthy heart for healthy life.

Why Mediterranean diet for healthy heart?

Traditional Mediterranean diet consists of fresh locally grown fruits (with good quantity of antioxidants), fresh vegetables (including green vegetables), olive oil (raw or uncooked), rice, pasta and nuts.

The contents of a traditional Mediterranean diet can reduce risk of heart disease. Olive oil in the diet have good amount of unsaturated fatty acids which are good for heart as they increase blood levels of HDL (high density lipoproteins) also known as good cholesterol. Nuts also contain good cholesterol, which can prevent and reduce risk of heart disease. Presence of olive oil and nuts in diet can reduce risk of metabolic syndrome, which is responsible for high incidence of heart disease, stroke, hypertension, diabetes, abdominal obesity and high cholesterol.

Nuts provide healthy fats (unsaturated fats such as omega-3 fatty acids), good amount of fibers and several minerals (such as calcium, magnesium, potassium etc.). The nutrients present in nuts can reduce blood pressure (to some extent), reduce inflammation, reduce cholesterol and also improves utilization of insulin (the hormone responsible for glucose metabolism in or body).

There are several studies which show that a traditional Mediterranean diet can reduce metabolic syndrome and heart disease.

If you want a healthy heart, eating a traditional Mediterranean diet is a good option.

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2 Comments

  • Jaylyn August 15, 2011 09.15 am

    I’m impressed! You’ve managed the almost impsosilbe.

  • Jenn August 24, 2011 04.14 pm

    Ya learn something new eervaydy. It’s true I guess!

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