Everyone is buzzing about the new report that came out recently in New England Journal of Medicine that finds that a Mediterranean Diet, supplemented by extra-virgin olive oil and nuts, significantly lowers the risk of having a stroke and heart disease, almost a 30 percent reduction in risk.
According to the Mayo Clinic, a Mediterranean Diet consists of:
Good fat is GOOD for you, period. This flies in the face of decades of focus on low-fat and fat-free diets. We need fat. But not all fats are created equal. Bad fats are those described as trans fats and saturated fats, while healthy fats include monounsaturated and polyunsaturated fats.
So why do we need healthy fats?
PLANT OILS — Plant-based oils offer a healthy fat alternative to saturated and hydrogenated animal oils: extra virgin olive oil, hemp oil, grape seed oil, flax seed oil and canola.
NUTS AND SEEDS — Nuts and seeds are an excellent source of good fats: walnuts, sunflower, almonds, hazelnuts, and almonds, to name a few.
So, you see, your Nana was right: everything you need is around the home table: simply prepared and delicious food, a little vino, laughter and family – a prescription for a long, healthy life. Mangia!
Please note: The information provided here is for information purposes only and is not intended as a substitute for advice from your doctor. You should not use this information for diagnosis or treatment of any health problem. You should consult with your doctor before starting any diet, exercise, or supplementation program, before taking any medication, or if you have a health problem.
According to the Mayo Clinic, a Mediterranean Diet consists of:
- Getting plenty of exercise
- Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats such as olive oil and canola oil
- Using herbs and spices instead of salt to flavor foods
- Limiting red meat to no more than a few times a month
- Eating fish and poultry at least twice a week
- Drinking red wine in moderation (optional)
- The diet also recognizes the importance of enjoying meals with family and friends.
Good fat is GOOD for you, period. This flies in the face of decades of focus on low-fat and fat-free diets. We need fat. But not all fats are created equal. Bad fats are those described as trans fats and saturated fats, while healthy fats include monounsaturated and polyunsaturated fats.
So why do we need healthy fats?
- 60% of Your Brain is Fat — healthy fat is needed for our brains to function properly. Good fats, like Omega 3’s, are necessary for creating neurotransmitters.
- Fat Can Keep You Full — healthy fats help the body to burn body fat and help you feel satisfied after eating for longer.
- Heart Health — good fats help reduce triglycerides and can help maintain a healthy blood pressure. Blood clotting is lessened, as well as the amount of plaque in a person’s arteries. Healthy oils create an overall reduction in inflammation in the body.
- Supplement Absorption — fat-soluble vitamins, like vitamins A, E, D, and K, cannot be absorbed into the body unless there is fat present.
PLANT OILS — Plant-based oils offer a healthy fat alternative to saturated and hydrogenated animal oils: extra virgin olive oil, hemp oil, grape seed oil, flax seed oil and canola.
NUTS AND SEEDS — Nuts and seeds are an excellent source of good fats: walnuts, sunflower, almonds, hazelnuts, and almonds, to name a few.
So, you see, your Nana was right: everything you need is around the home table: simply prepared and delicious food, a little vino, laughter and family – a prescription for a long, healthy life. Mangia!
Please note: The information provided here is for information purposes only and is not intended as a substitute for advice from your doctor. You should not use this information for diagnosis or treatment of any health problem. You should consult with your doctor before starting any diet, exercise, or supplementation program, before taking any medication, or if you have a health problem.
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