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Mediterranean diet reduces risk of metabolic syndrome

Mediterranean diet reduces risk of metabolic syndrome

The Mediterranean diet is already known to help prevent heart disease. A new study from the University of Athens, Greece, published in the American College of Cardiology, , extends these benefits to the metabolic syndrome, a set of risk factors including arterial hypertension, abdominal obesity, high cholesterol levels and insulin resistance that increase the risk for diabetes and heart disease.

The researchers analyzed the results of 50 studies involving more than 500,000 people to show that the Mediterranean diet may reduce the risk of metabolic syndrome. This picture is characterized by a group of health problems, such as the accumulation of fat in the waist (peripheral) and belly (vicereal), high blood pressure, increased levels of triglycerides, blood sugar (glucose) and bad cholesterol (LDL) and a decrease in good cholesterol (HDL). All of these factors contribute to the risk of cardiovascular disease, such as stroke or stroke and type 2 diabetes. Because it is rich in good fats and increases "good" cholesterol, reduces inflammation and helps weight loss, the Mediterranean diet is

The Mediterranean diet is rich in heart-healthy fats (polyunsaturated ones), colorful fruits and vegetables, whole grains, low-fat dairy products, and moderate amounts of alcohol . This diet also incorporates lean proteins like poultry and fish rather than red meat. In addition, this diet has several sources of antioxidants and anti-inflammatory substances such as omega 3 fatty acids, present in fish and oilseeds. Inflammation of the arteries and vessels is one of the known risk factors for heart disease and stroke.

In addition to effects on metabolic syndrome markers, the study found that the Mediterranean diet also increases "good" cholesterol levels, HDL

Incorporate the Mediterranean diet into your food!

Mediterranean food is rich in monounsaturated (oil) and polyunsaturated (fish and oil) fat foods that, unlike saturated, reduce levels of bad cholesterol, LDL. In addition, this type of cuisine is based on the consumption of whole grain breads, raw vegetables, cold-water fish with high omega-3 content (such as salmon, tuna and cod), olives, almonds, walnuts, hazelnuts and of extra virgin olive oil.

Olive oil

Researchers attribute all the benefits of olive oil to the extra virgin olive oil extracted, which is the most noble, obtained in the first pressing of the olives. He is the champion in monounsaturated fats that protect the heart. But even so, canola, corn, sunflower or soybean oils are considered villains. They are also a good fat type - a fatty acid found in sardines, tuna, mackerel, salmon, cod, albacore, which in the human body minimizes the harmful action of inflammatory compounds. Ingestion of high doses of this fatty acid is widely indicated to reduce depression, improve the cardiovascular part and prevent diseases of the heart, bowel and joints.

Fungi

Fungi is an excellent source of antioxidants, vitamins and minerals. Shiitake-type, a variety of beta-glycans (carbohydrate present in the cell wall of mushrooms) that help to ward off two threats that go around the heart: bad cholesterol levels and blood sugar levels.

Oilseeds

One daily serving of walnuts, almonds or nuts ensures protection of the heart and combats aging. The monounsaturated fats that these foods provide reduce bad cholesterol levels, which clog the arteries and cause a heart attack.


Chia: the seed that slims and reduces fat

Chia: the seed that slims and reduces fat

Main nutrients of chia Chia seed - For 25 g (one serving) Calories 122 kcal Carbohydrates 10.53 g Proteins 4.14 g Fats 7.69 g Saturated fats 0.833 g Monounsaturated fats 0.577 g Polyunsaturated fats 5.917 g Fibers 8.6 g Calcium 158 mg Phosphorus 215 mg Magnesium 84 mg Potassium 112 mg Iron 1.93 mg Zinc 1.

(Food)

Curry component can help in cancer treatment

Curry component can help in cancer treatment

The 21 patients with cancer of the head or neck who participated in the study underwent saliva tests before and after chewing two turmeric tablets. The analysis showed that there were fewer cancer cells after consumption of the curry component. Turmeric, however, does not replace traditional treatments to decrease the multiplication of cancer cells, such as chemotherapy and radiotherapy, but it can also be used to treat cancer.

(Food)