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A 2008 study in the Archives of Internal Medicine found that among 88,517 women who were followed for 24 years, the DASH diet was associated with a lower risk of coronary heart disease and stroke in middle age. The 22-person volunteer panel that chose the diets included Brian Wansink of the Cornell University Food and Brand lab, Dr. Pac-12 College Football: Oregon Ducks Football 2011 Schedule (5) Rebecca Black still trending: ‘Friday’ Youtube Video got 16 million hits (3) Miley Cyrus And Taylor Swift Performed At Nashville Rising (2) Christina Aguilera fluffed national anthem in Super Bowl XLV!
The most important aspect of a diet, as well as the hardest for many people, is food preparation. There are dozens of meal plans you can choose from to help you lose weight, including meal plans that requires you to prepare your meals or that use prepackaged meals.  Choosing from the available meal plans will be determined by whether you have the time to cook your meals and pack your lunch on a daily basis, deciding if you have the cooking skills necessary to keep up with a meal plan or if a prepackaged meal plan is easier for your needs. DISCLAIMER: This site offers health, fitness and nutritional information and is designed for educational purposes only. December 10, 2015 (Mayo Clinic) The heart-healthy Mediterranean is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking.
If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The Dietary Guidelines for Americans recommends the Mediterranean diet as an eating plan that can help promote health and prevent disease. The diet also recognizes the importance of being physically active, and enjoying meals with family and friends. Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet.
The focus of the Mediterranean diet isn’t on limiting total fat consumption, but rather on choosing healthier types of fat.


Canola oil and some nuts contain the beneficial linolenic acid (a type of omega-3 fatty acid) in addition to healthy unsaturated fat. The health effects of alcohol have been debated for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking. If you’re unable to limit your alcohol intake to the amounts defined above, if you have a personal or family history of alcohol abuse, or if you have heart or liver disease, refrain from drinking wine or any other alcohol. Eat your veggies and fruits — and switch to whole grains.Avariety of plant foods should make up the majority of your meals. Pass on the butter. Try olive or canola oil as a healthy replacement for butter or margarine. Spice it up. Herbs and spices make food tasty and can stand in for salt and fat in recipes. Choose low-fat dairy. Limit higher fat dairy products, such as whole or 2 percent milk, cheese and ice cream. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Neither the service provider nor the domain owner maintain any relationship with the advertisers.
You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps even a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.
While these parts of a healthy diet remain tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease. For example, residents of Greece average six or more servings a day of antioxidant-rich fruits and vegetables.
However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarine, which contains saturated or trans fats.
The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease. Olive oil is mainly monounsaturated fat — a type of fat that can help reduce low-density lipoprotein (LDL) cholesterol levels when used in place of saturated or trans fats.


Omega-3 fatty acids lower triglycerides, decrease blood clotting, and are associated with decreased incidence of sudden heart attacks, improve the health of your blood vessels, and help moderate blood pressure.
However, alcohol — in moderation — has been associated with a reduced risk of heart disease in some research studies. This means no more than 5 ounces (148 milliliters) of wine daily for women of all ages and men older than age 65 and no more than 10 ounces (296 milliliters) of wine daily for younger men. News and World Report added diets to its suite of rankings and the panel has named the DASH diet the best overall diet of 2012.
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Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of omega-3 fatty acids.
More than this may increase the risk of health problems, including increased risk of certain types of cancer.
When choosing red meat, make sure it’s lean and keep portions small (about the size of a deck of cards). The rankings were chosen based on information from sources such as government reports and scientific journals. Switch to whole-grain bread and cereal, and begin to eat more whole-grain rice and pasta products. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. The DASH may also help lower cholesterol, as it’s big on whole grains, fruits, vegetables and lean proteins.



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