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The Mediterranean Diet Cuts The Overall Cancer Risk
What about heart health?
The Mediterranean diet reduces the risk of heart disease. According to research studies, the diet has been associated with lowering the level of LDL, the bad cholesterol, which is prone to build up in the arteries.
Many of the foods recommended for the diet contain polyphenols, which are micronutrients loaded with antioxidants that fight dangerous free radicals in the body. These micronutrients also help to improve circulation, and reduce the chances of cardiovascular disease by cutting down inflammation in the arteries.
In addition to heart health benefits, the Mediterranean diet is also associated with the treatment of digestion issues, and diabetes.
KEEP READING: Heart Healthy Foods That Really Satisfy!
Some of the best foods to include in your Mediterranean diet
- Olive oil is the primary source of healthy, unsaturated fat and contains linolenic acid (omega 3) which protects the heart and prevents dangerous blood clots which can be fatal.
- Fish such as mackerel, tuna and salmon are also rich in omega 3 which keeps the blood vessels healthy. Eating fish twice a week would be good.
- Fresh fruits and vegetables which are high in antioxidants, help to combat the devastating effects of free radicals in the body. Fruits like apples, apricots, berries and oranges, as well as veggies such as avocados, broccoli, cabbage and spinach, are loaded with vitamin A, all the B’s, and vitamin C, all of which have proven anti-cancer properties.
- Keep nuts handy if you want a quick snack. The unsaturated fats and omega 3 in nuts is good for heart health.
- Legumes, including beans, peas, and lentils, are low in saturated fats, but high in calcium, B vitamins, and antioxidants.
- Substitute poultry for red meat, bacon and sausage, wherever possible.
- Opt for low fat dairy, and go for skim milk, fat-free yogurt, and fat-reduced cheese.
- Try using herbs and spices instead of salt to make food tasty.
- A moderate use of red wine is also suggested, as it is good for the digestion, as well as cardiovascular health. However, if you do not take alcohol, it won’t make the diet any less effective.
Without exception, these recommended foods (and there are others) have fantastic health benefits for the body, especially for reducing the risk of cancer, and keeping the heart and cardiovascular system healthy.
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