It’s not that difficult to follow a heart-healthy diet if you know what to avoid and what to eat more often. At one time, experts believed a low-fat diet was best for lowering the risk of heart disease. This study involved almost 8,000 middle-aged and older men and women at high risk for heart disease. The researchers had planned on following the three groups over an extended time period to compare their rate of heart attack, stroke and death, but the results were so striking they stopped the study early. The two groups eating a Mediterranean diet supplemented with either olive oil or nuts had a 30% lower risk of heart disease and almost a 50% lower risk of stroke.
This isn’t the first study to show a low-fat diet has little or no impact on the risk of heart disease. The Mediterranean diet isn’t a “fad diet” to help you lose weight, but an eating plan you can stick with for life.
If you’re worried about your risk for heart disease, think about the TYPES of fat you’re eating. After months of controversy over her use of a high-fat, low-carb diet with her obese and diabetic patients as a result of two dietitians who are members of Physicians Committee for Responsible Medicine (PCRM) complaining because she was causing irreparable harm with her treatment, Dr.
Nationwide interest in the healthy low-carb lifestyle begins to spread like wildfire and the online presence of low-carb web sites, including blogs, recipe sites, scientists, doctors, and more sees a nearly ten-fold increase in traffic virtually overnight. Wouldn’t this be great to see happening in our country which is being starved to death by the lack of truth about low-carb living?
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Although it’s necessary to have fat in your diet, over consumption can lead to an increase in your cholesterol level, which in turn can up the risk of different types of heart problems. You’ll find that those that are good for the heart are also very delicious and appetizing. Plus, both groups that ate a Mediterranean diet had a reduced risk of type 2 diabetes and insulin resistance and lower blood pressures compared to the low-fat group. Another large study called the Women’s Health Initiative Dietary Modification Trail came to a similar conclusion. Because it emphasizes fruits and vegetables and limits processed foods, it contains more plant-based antioxidants and natural chemicals that reduce inflammation, an underlying problem in many diseases. Whether you're already on a diet, or are just doing research, we provide the most up-to-date info on the web. Heart Healthy Mixed Nuts, Granola Snack Bars, low fat pretzels, and crackers are everything the doctor ordered. Whether you're balancing work and family, putting in overtime at the office, or simply wanting to restore the joys of home cooking to your table, here are terrific dishes. Slowly the thinking changed as research came out showing not all fats are bad for your heart.
The first group ate a diet consistent with the low-fat diet recommended by the American Heart Association.
This was true despite the fact that the two groups on the Mediterranean diet consumed a greater number of calories overall.
Low-fat means you’re probably eating more processed carbs that boost insulin levels and increase inflammation. The other two groups ate a Mediterranean diet rich that emphasized fish, fruits, vegetables, whole grains and was low in meat and dairy. Monounsaturated fats in sources like olive oil, nuts and avocados seem to have a positive impact on heart health by lowering LDL-cholesterol, the “bad” kind, and raising HDL, the heart-healthy kind and by helping to control blood sugar. Recently a new landmark study published in the New England Journal of Medicine looked at this issue and came to some surprising conclusions about what’s heart healthy and what’s not. One of the two groups on the Mediterranean diet ate nuts daily, an excellent source of monounsaturated fat. On the other hand, you don’t want to go overboard, especially if you’re watching your weight. Instead of getting most of your fat from meat and dairy, get it from olive oil, fatty fish and nuts instead. The other added 3.5 tablespoons of olive oil daily to their diet, another good source of monounsaturated fat.
Fats are a dense source of calories, but healthy fats in moderation are a dietary asset, not a liability.
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