In fact, the American Heart Association refers to the 'Mediterranean Diet' as the 'gold standard' in heart disease prevention and if followed could greatly reduce the numbers of cardiovascular disease sufferers which currently runs at over 72 million in America alone. Heart disease also causes almost 50 per cent of deaths in Europe, and is reported to cost the EU economy an estimated $200 billion each year.
Obesity is now recognised as a serious problem affecting many populations around the world. In fact, the governments in Great Britain, Europe and the US have put it, and its associated conditions such as 'type 2 diabetes', at the top of their public health agendas. The news that obesity-related procedures have quadrupled since 2000 as well as recent stories such as the 34 stone teenage girl from Scotland who under-went radical stomach surgery have highlighted the gravity of the situation.
The seriousness of this problem could be easily be lessened however if the public were to make a big effort to change their diets to a Mediterranean style of eating. It would not take long to start seeing noticeable differences.
If fully incorporated into our diets, the following five foods would make a staggering improvement to the health of our nation:
1. Olive oil.
Ample medical research has shown that the benefits of olive oil may go way beyond its wonderful taste. A study by Greek scientists at the University of Athens found that this monounsaturated oil, which is rich in antioxidants, may be the key to the healthy Mediterranean diet meaning a lower risk of heart attacks, diabetes and colon cancers.
2. Garlic.
Used for centuries to ward off everything from vampires to evil spirits, garlic is high in vitamins C and B6 and it contains powerful anti-bacterial and anti-viral agents that help fight common colds and flu. Regular consumption of garlic is also believed to protect against cancer, diabetes and cardiovascular disease.
3. Oily fish
Oily fish contains omega-3 fatty acids, which are known to be responsible for a range of health benefits, including protection against heart disease, stroke, arthritis and psoriasis. Studies have shown that fish is one of the world's healthiest foods. Fatty fish such as salmon is packed with protein, niacin and Omega-3, an essential fatty acid that promotes healthy cardiovascular activity. Omega-3 may also protect against a host of health concerns from obesity to sunburns. A 2005 study published by the Archives of Neurology claims that eating fish once a week may even slow the rate of cognitive decline
4. Tomatoes.
Fiber-rich tomatoes are low in calories and high in vitamin C, vitamin A, and cancer-preventing lycopene. Like olive oil, tomatoes are an important part of the Mediterranean diet. Several studies have found tomatoes are also beneficial in fighting various forms of cancer. Fact: although often classified as vegetables, tomatoes are, technically, fruit.
5. Oats.
A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%
When you finally realize how great eating healthy diet recipes can taste, your life will take a dramatic change for the better. You will look and feel healthier and you actually will be healthier - in mind and body. Making small changes in how you eat, for instance using whole grain instead of white flour, bread, and pasta, can turn an regular meal into one that is good for your body. All you need is to know are the rules for making healthy diet food recipes. Selecting a healthy diet recipe for most meals has many benefits, especially for those people with certain types of afflictions such as high cholesterol or heart disease. And making even small dietary changes can affect overall health in a very short space of time. Let's look at a healthy diet recipe to help lower high cholesterol as an example. You can start with a large salad with low calorie dressing, cucumber and tomatoes, followed by whole-wheat pasta with a tomato and basil sauce, a piece of whole-wheat toasted garlic bread, and a small glass of wine. This can be finished off with a nice dessert of low fat yogurt topped with fresh fruit such as strawberries, blueberries, or peach slices. Yummy Food! A healthy diet recipe, and one of my very favorites, is a meal made up from skinless chicken, baked potatoes with a low fat margarine and fat free sour cream, carrots, green beans, and a whole wheat bread roll. To switch it around, you can mash the potatoes with some skimmed milk and serve with low calorie baked beans whcih are high in fibre. You can add a little salt and pepper to bring out the flavor. Another option to vary the taste is to use barbeque sauce to add flavor as these are usually a low in fat. Because of consumer demand for helath meals, many restaurants include menu items based on healthy diet recipes. At places such as Boston Market, for example, one can get over oven roasted turkey breast, lovely new dill potatoes, and a healthy helping of assorted vegetables. You can liven up this meal by also adding stuffing or cranberry sauce. When eating in restaurants you must watch for items that look like they are healthy but, in fact, are not. Fancy a little corn bread - just say no way. This yummy little treat is packed with trans-fat which will completely undo all the heakthy choices you have made when selecting a healthy diet recipe meal. Due to new laws, more and more restaurants are now forced into providing detailed nutritional information to the consumer. You must be aware that this information will, in 99% of the time, be inaccurate. Some experts go as far as saying that you must add on at least 50% to the shown calorific values to come to the correct calories you are served. Pick the correct foods that are grain based, low in calories and low in fat and you will always end up with a healthy diet recipe. Stick to this rule and you will see a healthier and happier you in no time.
Both Timart1 & Samantha C. Willett are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Timart1 has sinced written about articles on various topics from Dieting. Tim Godfrey is a leading expert on the Mediterranean Diet. Find out how you can at http://www.mediterraneandiets. Timart1's top article generates over 1000 views. to your Favourites.
Samantha C. Willett has sinced written about articles on various topics from Health, fast weight loss and Dieting. About the Author: After a long personal struggle finding the right , Samantha C. Willett finally found weight loss success. She now educates others a. Samantha C. Willett's top article generates over 8100 views. to your Favourites.