A new study from McMaster University in Hamilton, Ontario, demonstrated a fact that scientists have long suspected: a Mediterranean diet can prevent heart disease.
The study is a systematic review of the evidence supporting a causal link between diet and coronary heart disease. The article appeared in Archives of Internal Medicine is a research who evaluated approximately 200 studies conducted between 1950 and 1970 investigating the connection between diet and heart disease.
It was found that regular consumption of fruits, vegetables, nuts and monounsaturated fats (like olive oil), foods commonly used in the Mediterranean diet, reduces the risk of heart disease. This diet extensively recommends fish meet, but also a small quantity of red wine and red meat.
On the other hand, the study reveals that a high consumption of certain foods can cause increased risk of heart disease. Try to avoid products that contain high glycemic index (which measures how quickly carbohydrates affect blood glucose levels). Foods such as refined flour and potatoes quickly affect blood glucose levels, while low-GI products, such as whole wheat and vegetables, increase blood glucose levels in a controlled manner.
The study also revealed that diets high in unsaturated fatty acids (found in hydrogenated oil products such as margarine, pastries and chips) can increase heart disease risk.
Here's how you can easily integrate these principles into your diet: eat more salad and vegetables daily, use as dressing an olive oil and vinegar mix instead of the one bought at the store. Eat bread, rice and whole wheat pasta instead of white flour. Choose to eat fish more often, and when you eat meat, reduce portions; consider meat as a garnish, not a main course. Between meals eat fruit or nuts every day. Enjoy a glass of red wine during dinner.
Eating as if you would live on the beautiful Mediterranean cost, you can protect your heart and enjoy delicious and plentiful meals at the same time.
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