The Mediterranean diet may be of interest to you if you're trying to enhance the health of your heart. This is one of the diets that has been studied the most in the world, and there is solid scientific evidence to support the claim that it helps improve heart health.
For instance, the medical world is now aware that the Mediterranean diet can increase HDL levels, the "good cholesterol," while lowering lipid levels, which are associated with a higher risk of heart disease.
Continue reading the blog to find out more about this eating pattern, including what it entails and how it might improve your health.
In sharp contrast to current dietary trends, the Mediterranean diet is frequently seen in the United States.
For example, the Mediterranean diet does not include a lot of red meat or processed sweets. Instead, the Mediterranean diet emphasizes the daily consumption of whole-grain cereals, low-fat dairy products, and vegetables (with fresh fruit for dessert).
In addition to whole grain cereals and low-fat dairy products, the Mediterranean diet lays a strong focus on eating vegetables (and fresh fruit for dessert).
Triglyceride and cholesterol levels are important markers of heart health, and the Mediterranean diet has a beneficial effect on both.
There are two basic types of cholesterol, a fatty substance that is present throughout your body. First, there is LDL cholesterol, also referred to by the excellent phrase "bad cholesterol."
One's cardiovascular health can be harmed by having high levels of LDL cholesterol, which also raises the possibility of having a heart attack.
A lipid, or fat, called a triglyceride can be discovered in the circulation. Due to their ability to be turned into energy, triglycerides can be incredibly beneficial to the body.
The risk of heart attack, stroke, and heart disease is considerably increased by having high blood triglyceride levels, therefore having too much triglyceride may be a formula for cardiovascular disaster. The Mediterranean diet can help you achieve this since you normally want to keep your triglyceride levels low.
Next is HDL cholesterol, sometimes known as "good cholesterol." In some respects, HDL cholesterol is the antithesis of LDL cholesterol, which is its evil twin. For instance, HDL cholesterol aids in the removal of harmful cholesterol from circulation.
Therefore, having greater HDL cholesterol levels is typically beneficial and helps prevent heart disease. And here is where the Mediterranean diet comes into play, as this eating style may greatly raise your HDL cholesterol levels.
There are a number of ways you may use the medical research on the Mediterranean diet to improve your eating habits (but never make any major dietary changes without first talking to your doctor!).
Make it a point, for instance, to consume fatty fish, such as salmon, tuna, sardines, trout, herring, and mackerel, at least once a week to improve your omega-3 fatty acid intake.
To improve your intake of omega-3 fatty acids, make it a point to consume oily fish, such as salmon, tuna, sardines, trout, herring, and mackerel, at least once a week.
Additionally, make an effort to consume fresh produce each day. For this, a good rule of thumb is to fill your plate with colorful, lively foods at every meal—the more, the better!
Phytochemicals, which are molecules that can help prevent cardiovascular illnesses, are abundant in fruits and vegetables.
Additionally, think about enhancing your diet with extra whole grains, oats, and barley. Since fiber is known to reduce lipid levels, these foods are high in fiber.
The FDA recommends 25 grams of fiber per day for a diet of 2,000 calories, while the American Heart Association advises against using fiber supplements.
Internationally renowned scientists have conducted an extensive study on the Mediterranean diet. It is a dietary pattern that helps safeguard your cardiovascular health by increasing levels of "good" cholesterol, or HDL cholesterol, and reducing levels of triglycerides. It accomplishes this by giving the body a huge variety of crucial nutrients. You may significantly enhance the general health of your body by making sure you consume more of these nutrients in your diet.
To know further about planning your diet for better health, contact Corrielus Cardiology.
At Corrielus Cardiology, the team values the strong correlation between heart health and overall wellness. The practice aims to educate the community on how good lifestyle choices and routines can ultimately help prevent emergency room visits, save money, and build stronger, healthier families. Corrielus Cardiology provides a friendly, inviting, and culturally sensitive environment and they want each patient to feel comfortable and cared for on a personal level.