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When two of my best friends died at very young ages, I
was crushed and bewildered by their unexpected losses. So, I delved into the
reasons for their illnesses and subsequent deaths. Soon it became clear to
me that modern medicine does not have all the answers and unless we take
control of our bodies, we might not reach old age.
Through my extensive studies, I’ve discovered that people living in
Mediterranean countries are healthier than Americans. They have almost half
as many deaths from cardiovascular disease, stroke, cancer, diabetes, and
obesity as us.
So, if the Mediterranean diet has worked for its people for centuries in
protecting them from chronic diseases plaguing us now, why not copy it?
The good news is: if you start emulating the lifestyle of the Mediterranean
world now, you will attain newfound health. Here’s how.
How Mediterraneans Have Kept a Healthy Heart for Centuries
1. Watch what type of fuel you feed your body
Why do many people buy Super gasoline even though it’s more expensive?
If they bought the least expensive gas they could save a lot of money. But
only in the short run. Car engines run more efficiently with high-quality
fuels and the parts deteriorate much faster when you use cheap fluids.
Like your car, your body is comprised of different parts and your heart is
the engine. The fuel you use to keep your heart and other body parts running
makes a difference in your performance, whether you’re at work, at school,
or with your family. The Mediterranean diet is proven to be the best “fuel”
available to keep our “parts” running well until old age.
2. Cut down on processed foods and load up with fruits and vegetables
To have a healthy heart like the Mediterraneans, and maintain normal blood
pressure, your diet should be five times higher in potassium than in sodium.
Unfortunately in the typical American diet, the amount of sodium is five
times higher than potassium.
Why do we have it so backwards?
Because seventy-five percent of the salt we eat comes from processed foods.
And, since the American public consumes an excessive 4,000mg of sodium per
day, the American Public Health Association recently called for a 50 percent
sodium reduction in our nation’s food supply over the next ten years. It’s
estimated that such a reduction would save at least 150,000 lives annually.
By eating fruits and vegetables, you are also replacing other foods in your
meal that may be high in sodium. Plus fruits and vegetables provide high
amounts of potassium, calcium and magnesium so you can have a normal heart
beating and low blood pressure.
3. Give yourself a daily dose of olive oil
Butter is rarely consumed in the traditional Mediterranean diet and
margarine was completely unknown in the area until recently. People in the
Mediterranean countries use extra virgin olive oil, one of the best sources
of monounsaturated fat, the kind of fat that does not stick to your
arteries. Extra virgin olive oil is also an excellent source of many
antioxidants such as vitamin E.
Many people take vitamin E in capsules thinking that they can get the same
health results. However, studies have shown that capsules can never replace
the real thing. Researchers for the Heart Outcomes Prevention Evaluation
Study found that people who received 265 milligrams of vitamin E daily in
the form of supplements did not have fewer hospitalizations for heart
failure when compared to those who received a placebo.
That’s why nutrition authorities recommend 2 to 3 tablespoons of extra
virgin olive oil a day as prevention.
4. Eat more legumes
By legumes, I mean dry beans, lentils, chickpeas and garbanzo beans.
Legumes, a staple food in the Mediterranean diet for centuries, are packed
with fiber as well as minerals such as iron, magnesium, manganese,
phosphorous, zinc, potassium, folic acid and some of the B-complex vitamins.
They are low in fat and sodium.
Legumes are also very high in soluble fiber that helps you easily get rid of
your cholesterol. And to top it all, legumes can help balance your budget
because they are very inexpensive. If legumes are not part of your regular
diet, you are missing an almost perfect food.
5. Eat more aromatic herbs, garlic and onions
To add the Mediterranean flavor to your meals, replace salt with garlic and
aromatic herbs. Garlic is a truly wonder of nature. It has been used for
thousands of years as both food and medicine. People around the world,
especially those who enjoy few chronic heart diseases, use it extensively in
their daily diets.
Why?
Because, more than 200 chemical compounds that might protect our bodies have
been found in garlic. It has recently been shown that garlic can
significantly reduce cholesterol and triglycerides, lower blood pressure and
prevent the formation of blood clots. It can also protect our bodies through
its antioxidant properties.
Onions and other aromatic herbs work very similar to garlic. They contain
about 25 active compounds that appear to help combat heart disease, strokes,
high blood pressure and cholesterol.
Mediterranean Diet Closing Thoughts
Scientific studies have associated good health not only with the ingestion
of healthy foods, but also with a lifestyle linked to family life, leisure
time, regular physical activity and traditional habits such as taking a nap.
A 10 to 15 minute nap at midday will help keep stress at bay. So why not
take 15 minutes after you’re done eating and have a snooze?
Follow my tips and you will live longer and stronger.
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