Mediterranean Diets Lowers Risk of Heart Disease
European research was published in the Journal of American Medical Association in which they conducted a 10 year study on adults ranging from the ages 70 years old to 90 years old. Adhering to the Mediterranean diet, lowered their risk of death by 23 percent. The study states that people on the Mediterranean diet had significant decreases in metabolic syndrome symptoms and improvements of good cholesterol.
The study also empathizes the importance of exercise. “Women who were ages 70 and older who had higher levels o f fitness scored much better on cognitive tests and showed less cognitive decline than women who had little to no exercise.”
In the Nurses Health Study consisting of women on a Mediterranean diet, had a 39 percent reduction in combined coronary heart disease and stroke compared to other women whose diet least resembled that of the Mediterranean diet.
A Mediterranean diet consists of whole grains, fish, vegetables, high monounsaturated fats found in avocados, olive oil, nuts, turkey, legumes and many others. This also includes low amounts of red meats, dairy products, and alcohol consumption. Generally, people following a Mediterranean diet drink one to two glasses of red wine a day. Another key component with following a Mediterranean diet is portion control. Remember to space your meals out and keep the portions small. Eating smaller, frequent meals allows you to feel “full” without consuming many calories and helps to prevent “overeating”.
Mediterranean Tuna Antipasto Salad:
- 2 cans of Chunk Light Tuna, drained & flaked
- 1 15 oz. can of Chick Peas or Black beans (drained & rinsed)
- 1/2 cup of lemon juice
- 4 tbsp. of extra-virgin olive oil
- 1 large red bell pepper, finely diced
- 1/2 cup of chopped parsley
- 1/2 cup of red onion, finely chopped
- 2 teaspoons of finely chopped rosemary
- 3 teaspoons of capers
- 8 cups of salad greens ( I love arugula)
Combine onion, parsley, pepper,capers, rosemary, 2 tbsp. of oil, 1/3 cup lemon juice, and tuna in a bowl to set aside. Combine the remaining oil, lemon juice and salad greens in a seperate large bowl. Toss the greens to ensure they are fully coated with the oil. Divide the greens onto 4 plates and top with the tuna salad.
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