Better Food for Better Health by Curtis Reddehase

Scientists have touted the Mediterranean diet for heart health for some time, but now there is more and more evidence that this diet can keep you healthy in other ways also. This diet was a paradox for many American doctors because the people of the Mediterranean areas ate high quantities of fat, but had much lower rates of cardiovascular disease than Americans who consumed similar amounts of fats. One explanation was that olive oil was the main fat consumed in the Mediterranean countries instead of the high amount of animal fat eaten here in the United States. The basics of the diet are to eat plenty of fruits and vegetables, nuts, fish, whole grains, healthy fats, and red wine in moderation. To cut the risk of diabetes, it is better to choose complex carbohydrates to prevent the insulin surges that refined carbohydrates cause. Oats and whole wheat are good choices for breakfast. Leafy greens are not only cancer fighters, but they lower cardiovascular risk. The more you eat the lower your risk. The folate found in darker greens can help your brain age gracefully. Don't neglect eating beans. These wonderful legumes lower artery-clogging LDL-the bad cholesterol, and also do not cause blood sugar spikes. Omega-3 fats found in seafood also protect against heart disease. Recent studies have found that colorectal-cancer rates are much lower in people who ate the most seafood. Another benefit of eating fish seems to be lower rates of depression and Alzheimer's disease. Some guidelines for eating healthier are to force fruits by eating at least one serving at breakfast, another as a snack between meals, and then eat more fruit for dessert at dinner. Mix your veggies by having a salad or soup that blends several vegetables and beans. Cut way back on red meat by eating more fish and chicken. When red meat is eaten, try mixing it with grains and vegetables in stews or similar dishes. When possible, use olive oil in place of other oils and fats, including butter and margarine. Use extra-virgin olive oil which is higher in phenols that have antioxidant characteristics. It's the only type that's entirely unrefined. Sipping a glass of red wine has long been linked to lower heart disease risk. Purple grape juice is just as effective. So if you don't drink alcohol, having a glass of grape juice will also keep your blood vessels elastic. Mediterranean herbs help to battle insulin resistance. Try adding sage or oregano to food to double insulin activity. Turmeric and cloves triple it. By far, cinnamon is the best spice for lowering blood sugar and LDL. Sprinkle it on sweet potatoes or squash. Try eating different kinds of fruits such as figs and dates. They have much higher antioxidant content than that of other fruits. And lastly, keep almonds and pistachios around for snacking. Although nuts are high in fat, eating a handful a day protects against adding extra pounds. Walnuts, pecans, hazelnuts, and almonds although high in calories are low in saturated fats.

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