Diet to lower cholesterol
Mediterranean style
A very popular diet to lower cholesterol has been the Mediterranean diet. Its health benefits have been well studied. It is considered a heart-healthy way of eating because: - It is low in saturated fat
- Rich in monounsaturated fat
- Contains heart healthy omega 3 fats
- Red meat is consumed less often
- It is focused around plant-based foods
- It is rich in soluble fibre due to high intakes of fruit, vegetables, grains and legumes
Key features of the Mediterranean diet- Primarily vegetarian
- Only small amounts of meat and dairy. Meat once a week (maximum).
- Fish at least twice a week
- High in antioxidants
- Olive oil is main source of fat
- Plenty of vegetables, fruits, nuts and legumes
- Wine in moderation
- Wholegrain breads and cereals
- Wild edible greens are included
- Sweets are used very sparingly
- Nuts and dried fruits as snacks
- Fruit as dessert
Click here to find out all about olive oil, why it's healthy and the best varieties to choose.
Another word...
People in the Mediterranean who follow this way of eating, generally do some form of daily exercise. Make it a point to increase your exercise levels if they are inadequate, for further heart health benefits.
Many people on a mediterranean style diet also notice that: - They feel healthier. With such an abundance of nutrients, is it any wonder?
- They look younger. All those antioxidants perhaps?
- Their skin is clearer. With such a fresh and vibrant diet, why would the skin complain?
- They have more energy. Their body is being fed what it was designed for! fresh and healthy foods.
- They experience benefits with mood.
Do you need to be convinced any further?
There is good evidence that following the Mediterranean diet also reduces the risk of developing: - Alzheimer's disease
- Parkinson's disease
and reduces the risk of dying from:- cancer
- cardiovascular disease
There was a meta-analysis published in the British Medical Journal in 2008, which basically combined the results of 12 individual studies. The amount of individuals combined from all the studies tallied at over 1.5 million. They found that sticking more strongly to the Mediterranean diet was associated with:- 9% reduction in mortality
- 9% reduction in cardiovascular mortality
- 6% reduction in cancer mortality
- 13% reduction in both Parkinson's & Alzheimer's
No wonder its a popular diet to lower cholesterol!
Meal ideas for Mediterranean diet
Breakfast- wholegrain bread with tomatoes, onion, olive oil, garlic
- fruit and yoghurt
- wholegrain cereal
Lunch- baked fish with steamed green leafy veg, potatoes, sliced tomatoes
- al-dente pasta with salad- green leafy veg, cucumber, tomato, onion, olive oil, garlic
- mixed vegetable soup
Dinner- lentil soup with vegetables
- fish and salad
- chicken casserole with potato, onion, carrots, garlic, tomato
DessertSnacks- dried fruit
- nuts
- fresh fruit
- natural yoghurt
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