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a) Mediterranean diet is high in fat content. Can people enjoy weight loss and optimum weight management if they follow this diet?
Mediterranean diet is high in fats. But these consist of monounsaturated and polyunsaturated fats. These are healthy fats needed by your body. In contrast, the typical American diet is rich in saturated fats. It should be noted also that fat content in your diet does not determine weight loss. It is your calorie consumption that will generally influence weight loss and optimum weight management. Mediterranean diet provides lots of healthy benefits but it is still essential to lower your calorie consumption to achieve better results.

b) Is there a major difference between Mediterranean diet and American diet?
For starters, the typical American diet consists of red meat, eggs, and poultry products. Meanwhile, Mediterranean diet focuses more on healthier options like vegetables, breads, cereals, potatoes, nuts, olive oils, and many more.

c) What is the effect of Mediterranean diet in lowering the incidence of heart disease?
Mediterranean diet plays a crucial role in lowering cases of heart diseases. Based on established research, this diet promotes a holistic approach so that you can have a healthier body.

d) What is the role of exercise in the Mediterranean diet program?
Mediterranean diet was developed in the sixties. During those times, exercise and regular physical activities were part of the culture in the Mediterranean region. This is the reason why Mediterranean diet emphasizes on the importance of regular exercise to achieve better health. As a general rule, you should perform a one-hour daily walk and once a week total exercise.

e) What is the difference between Low Carb and Mediterranean diets?
The main difference between these two types of diet programs is protein. Generally, Mediterranean diet has low protein content. You will only get about 15 percent of your daily calorie consumption from the proteins of Mediterranean diet.

f) Wine has always been part of the Mediterranean diet. What is the recommended daily amount for wine?
Men should generally get 5 percent calories from wine while women should consume 2.5 percent calories. As a rule, always drink wine in low to moderate amounts daily to enjoy best results.

g) A word of advice for dieters –
Mediterranean diet is a good program that can help you achieve good health. This type of diet can help prevent cardiovascular diseases. The key is to eat foods that are rich in Omega 3 and combine these with root crops, vegetable, fruits, breads, and cereals.

About the Author – Eva Alexander writes for mediterranean diet recipes , her personal hobby blog focused on tips to eat healthy on the Mediterranean way.

Juicing For a Healthy Heart

There are many factors which can lead to heart disease. Smoking, stress, limited physical activity, diets high in saturated and trans fats all contribute to cardiovascular diseases. In fact, heart disease is the number one killer in the USA and is responsible for 1/3 of all deaths! However, there are ways to reduce the risk of developing heart disease. A simple place to start is with a diet high in fruits and vegetables. Many studies show how specific nutrients have healing effects on the heart. Below is a list of some of these nutrients.

Vitamin C

Vitamin C is essential for making Collagen – an important component in the make up of our arteries. Collagen is an elastic sticky substance which allows the arteries to contract and expand for healthy blood flow. Collagen repairs our arteries when they are damaged by free radicals.

If there is not enough vitamin C in our system to produce collagen, an unhealthy substitute is used instead – cholesterol! If this continues, cholesterol builds up and the arteries harden (atheroclerosis) constricting blood flow. This can also lead to angina and a possible heart attack or stroke. Furthermore, vitamin C helps detoxify blood and prevents blood from sticking and clotting.

Some good juicer recipes food sources include oranges, kiwi fruit, blueberries, blackberries, strawberries, apples, broccoli, cucumber and carrots.

If you have had open heart valve surgery, here is a great site with information about after care – open heart valve surgery

Vitamin E

Vitamin E, just like vitamin C, is also important for a healthy heart and is a powerful antioxidant that helps prevent free radical attacks on artery walls. It also has blood thinning properties and can prevent blood from sticking and clotting. Another great thing about vitamin E is that helps to reactivate both vitamin A and C after they have ‘fallen in battle’ while disarming free radicals.

Good juicer recipes food sources include blackberries, apples and kiwi fruit.

Magesium

Magnesium is essential for the muscles of the body to function which includes the heart. A healthy heart requires both magnesium and calcium to function. For instance, magnesium is essential for the heart muscle to relax. Calcium is needed for the heart to contract. If there isn’t enough magnesium then cramping can occur causing high blood pressure and arrhythmias. If magnesium levels get low enough, a heart attack can be the result.

Good juicer recipes food sources include kiwi fruit, blackberries, strawberries, spinach, kale and broccoli.

Calcium

Calcium works with magnesium for the heart muscles to function properly. Being an electrolyte, calcium carries the electrical/nervous system message from the brain to the arteries signaling them to contract. So low levels of calcium can increase blood pressure levels.

Good juicer recipes food sources include oranges, kale, spinach and parsley

Potassium

Potassium is also vital for the heart to function. It allows nerve impulses to reach the muscles and carry out the desired response. Very low potassium levels, like magnesium, can also trigger a heart attack. My father who drinks way too much alcohol suffered a low potassium heart attack.

Great juicer recipes food sources include oranges, strawberries, spinach and tomatoes.

B6 and Folic Acid

Low levels of B6 and folic acid can raise homocysteine levels in the blood. Even the slightest increase in homocysteine can increase the risk of developing heart disease.

Great juicer recipes food sources for B6 is watermelon and carrots.

Food sources for folic acid include blackberries, broccoli and spinach.

Allium Compounds

Allium compounds are phytochemicals found in garlic and onions. Garlic is considered to be an excellent food source for a healthy heart. Research shows that allium compounds can lower cholesterol and blood pressure.

Ellagic Acid

Ellagic acid is a phytochemical that can lower cholesterol. It is mostly found in berries and a few other fruits.

Great juicer recipes food sources include red grapes, kiwifruit, blueberries, raspberries, strawberries and blackberries.

Healthy Heart Juicer Recipes

Fitting all of these nutrients into your diet is going to have great benefits for your heart health. Juicing is a simple and excellent way to do this. We have put together two delicious juicer recipes for you. One is fruit based, the other vegetable based. We recommend rotating both of these juicer recipes so you are sure to get some great healthy heart nutrients into your diet! Alternatively you can use the information here to experiment with and put together your own juicer recipes.

Heart Healthy Juice #1 – Berry Bonanza!

1 cup of blueberries
1 cup of blackberries
1 cup of strawberries
1 Kiwi fruit (peeled)

Wash the berries, top the strawberries and peel the kiwi.
Juice them and then mix with the juice with a good stir.
Heart healthy nutrients in this juice include vitamin C, vitamin E, folic acid, magnesium, potassium, and ellagic acid.

Heart Healthy Juice #2 – Hearty Vegetables!

2 carrots
1 cup of spinach
1 cup of kale
1/2 cup of parsley
1/2 an apple (add more to sweeten)
1 glove of garlic (add to taste)

Heart healthy nutrients supplied include vitamins C, B6 and E, folic acid, magnesium, potassium, calcium and allium compounds.

* Natural Herbal Blood Pressure Remedies is a great site put together by Doctor Gordon Cameron that I highly recommend visiting.

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