Category: Diet and Lifestyle

Good diets for heart and vascular system.

Two Weeks of Mediterranean Diet Menus

While some of these meals would seem foreign to people living in the countries bordering the Mediterranean Sea, they all incorporate the basic tenets of the Mediterranean diet: that is, they are plant based; they feature colorful fruits and vegetables, whole grains, legumes (beans), and seafood; and they use olive oil as the main source of fat calories. I have left out usual breakfast accompaniments such as coffee, tea, and juice, but add them if you wish. WEEK ONE […]

Mediterranean Diet Recipes

Northern Beans Ingredients 2 15.5-oz cans cannellini or northern beans or 2 cups dried beans 1 shallot 1 medium red onion 1 cup extra-virgin olive oil (or more to taste) 6 cloves garlic, chopped 2 tsp dried oregano 2 tsp dried basil 1 tsp dried thyme ½ tsp dried red pepper flakes (or more to taste) 1 bay leaf Salt and pepper to taste 1 14.5-oz can of diced tomatoes 1 cup white wine Crusty […]

Heart-Healthy Foods of Mediterranean Diet for Breakfast, Lunch and Dinner

HEART-HEALTHY BREAKFAST FOODS: Oatmeal Hard-boiled eggs with olive oil Yogurt and fruit Whole wheat toast Eggs fried in olive oil Heart-healthy muffins (see recipes) Omelets HEART-HEALTHY LUNCH FOODS: Tuna fish salad Spinach salad with hard-boiled eggs Mixed green salad with chickpeas Vegetarian whole wheat pizza Egg salad Sardine, onion, and red lettuce sandwich on whole wheat bread Smoked salmon and cream cheese on whole wheat bagel HEART-HEALTHY DINNER FOODS: Fish, especially oily fish such as […]

Diet Can Lower Bad Cholesterol by the Same Amount as a Statin Can

Current medical professionals would like you to think that only taking statin medicines will lower your LDL cholesterol by an appreciable amount. What about the effect of the Mediterranean diet on LDL cholesterol level and Creactive protein blood levels? A study was published in the Journal of the American Medical Association (JAMA) in 2003.  Forty-six healthy adult Canadians with high cholesterol (25 men and 21 postmenopausal women) and an average age of fifty-nine years were randomly assigned to undergo […]

Why Olive Oil Is Good For Heart

Olive oil contains oleic acid, the monounsaturated fatty acid (MUFA). It is richer in polyphenols (a class of phytochemicals: chemicals that evolved in plants to protect them from predators), which have anti-inflammatory and antioxidant properties. It is the oxidized form of LDL cholesterol that gets into the arterial wall and spurs plaque formation, and plaques with more inflammation are more likely to rupture and cause heart attacks. In addition, oxidized LDL cholesterol impairs the ability of arteries to relax and dilate. […]

What Are Heart Healthy Foods

Here are two lists of “heart-healthy” foods. The first one is a traditional one – not exactly correct: Oatmeal Roasted nuts Egg whites Canola, corn, safflower, peanut, sesame, soybean, and sunflower oils Nonstick vegetable oil spray (like Pam) Fat-free cheese Fruits Skim milk or soy milk Beans Margarine (I Can’t Believe It’s Not Butter, Benecol, or Smart Balance) Whole-grain pasta Low-fat yogurt Brown rice Fat-free crackers and chips Chicken breast and other lean meats Vegetables […]

Change Diet and Lifestyle First

Dr. Thomas Dayspring is on the Speaker’s Bureau of the pharmaceutical companies AstraZeneca, Reliant, Abbott, Merck, Schering-Plough, and Sanofi-Aventis, and is a consultant for Abbott and Reliant. He is therefore not adverse to statins and he falls into the camp that thinks side effects are minimal. But he believes that lifestyle should be the first step to improving heart health and cholesterol numbers. “Most of the time, changes in your diet and lifestyle can be huge. The biggest problem with telling people […]

Key Components of the Mediterranean Diet

Dr. Ancel Keys was an American scientist who lived for almost 101 years. He and his colleagues studied the diets of more than twelve thousand men residing in countries around the world; they also obtained data on death rates and causes of death. The Seven Countries Study, begun in the 1950s, showed that people who lived on the Greek island of Crete had the world’s lowest rate of death from cardiac disease and the longest life expectancy, despite a diet that […]

Good Lifestyle Better Than Medication

“Humans are inherently lazy. That’s a simple fact of evolution. We would rather take a shortcut when it appears to be the easier way. Of course, we know that in the vast majority of cases a few diet and exercise changes can have far more profound effects in lowering heart-health risks than could ever be achieved using statins—with nothing but desirable side effects.”   – Mark Sisson

Diet Without Obsession of Cholesterol

In a diet that is not obsessed with cholesterol, but focuses on nutrients, an egg will look like this: “The yolk of an egg is incredibly nutritious. It contains 100 percent of the carotenoids; essential fatty acids; fat-soluble vitamins A, E, D, and K that our body requires; and more than 90 percent of the calcium, iron, phosphorus, zinc, thiamine, folate, B12, pantothenic acid, as well as the majority of the copper, manganese, and selenium our body requires. They […]

Next Page »