Omega 6 is also an essential fat that is needed by the body.
And,as stated frequently in this blog, omega 3 fatty acids reduce inflammation, Omega 6 actually promote inflammation.
And, we know that chronic inflammation is the cause of many diseases, including heart disease!
And yes, we do need omega 6 fatty acids, but, and here is the secret, we need it in the optimal ratio to omega 3:  Omega 6 To Omega  3 should be around 1:2.  So, for every one gram of omega 3 you should have 2 grams of omega 6.
So, you ask, what’s the problem?  Well, if you are interested in your health, you really need to read the whole article right here:

Omega 3 Omega 6 The Good And The Bad? Depends!
PS, According to the University Of Maryland Medical Center  The Mediterranean diet, on the other hand, has a healthier balance between omega-3 and omega-6 fatty acids. Many studies have shown that people who follow this diet are less likely to develop heart disease. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.

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And now some details: the study analysed the lifestyle of men and women aged 55 to 69 from different countries and it showed that if there are four things that would add up to 15 years for women and eight years for men:

1. The Mediterranean Diet
2. Regular Exercise
3. Not Smoking
4. Keeping a Steady Weight (BMI 18.5-25)

The Mediterranean Diet

We’ve heard it one too many times before, “you are what you eat.” But for some reason, still, a majority of us are trapped in an unhealthy and fatty diet.

The Mediterranean diet has always been very famous for its health and physical benefits. And the recent publication of the University of Maastricht’s research in the American Journal of Clinical Nutrition has made it more popular.

Basically, the Mediterranean diet is about avoiding processed foods and eating fresh foods. Well, that’s a good starting point anyway. If you are a Mediterranean diet newbie, here are six reminders to help you keep up with the

Mediterranean diet

1. Eat plant-based foods (fruits, vegetables, legumes, nuts, etc.)
2. Replace normal oil/butter/margarine with olive oil for cooking
3. Use herbs, spices or extra virgin olive oil to add flavour to food
4. Avoid red meat (or use it in moderation)
5. Add fish and poultry (no skin) to your diet (at least twice a week)
6. Drink a glass of red wine once a day (optional)

Mediterranean Diet Recipes

When you start looking for Mediterranean diet recipes, you would really be surprised as to how enticing these are. They aren’t the typical “diet foods” where it has no taste and you are limited to certain portions or calories.

Of course, the basic rules of dieting still apply with the Mediterranean diet: avoid processed or fast foods, keep meals in small, frequent portions and avoid fatty foods.

For Mediterranean diet recipes, the first rule you really have to remember is to keep things fresh. Pick the freshest ingredients and make sure you stick with extra virgin olive oil – this is a key ingredient.

Olive oil is known to have good effects on helping in controlling and lowering cholesterol. It is helpful in preventing any heart disease too.

It is also recommended to add poultry (in moderation) to your meals and cheeses. Studies have shown that you should eat a maximum of seven eggs a week since it is a good source of nutrients. However, you don’t have to eat that many either.

Now, if you’re big on desserts (like me), don’t worry, you can still keep your favourite part of the meal. Just be sure to stick with fresh fruits or salads mostly. A good idea is to slice up some fresh fruits and top it with honey.

You can get started with these hand selected (by yours truly) traditional Mediterranean diet recipes or you can do nothing. I’ll leave it up to you

I hope this article has been of interest or some help.

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photo credit: Images_of_Money

When you think of the Mediterranean diet and how the cost of the ingredients scares you, think of the Mediterranean diet as an investment. Think long term.

Sure, spending on fast foods and normal food would help you save a few bucks today. But these foods are unhealthy- you know that. You’ll be more at risk for heart attacks, high cholesterol or other illnesses like Alzheimer’s disease and cancer.

Another way to still maintain healthy eating habits the Mediterranean way is to create a clear and strict food budget. Now, I’m not at liberty to disclose a specific amount that you need to allot for your food expenses- this is something that you only you can answer.

A budget can really help you save on your Mediterranean diet.

Carefully plan your daily Mediterranean diet menus and make sure that you stick to them.

You can also consider buying certain foods and Mediterranean diet ingredients like olive oil, fruits, spices and some vegetables in bulks.  Just carefully check the quality and its shelf life.

Lastly, and perhaps the most helpful, be creative. A Mediterranean diet does not have to be made up of expensive ingredients. You can easily find resources and recipes that will teach you how to “mix it up” and make your own, inexpensive but still equally healthy version of the Mediterranean diet.

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OliveNation

The Magic of Extra Virgin Olive Oil



Any Mediterranean diet enthusiast knows that you can’t really talk about the Mediterranean diet without having to mention the secret and magic ingredient of all the best Mediterranean dishes: “extra virgin olive oil.”

A Mediterranean diet is all about fresh vegetables, fruits, fish and yes, olive oil. Studies have shown that the Mediterranean diet is extremely healthy and high in fiber. Aside from the most basic and most natural ingredients, extra virgin olive oil has been considered as one of the main reasons why the Mediterranean diet can help a person lose weight and live a happier and healthier lifestyle.

The Extra Virgin Olive Oil History



Given that the olive tree is native to the Mediterranean basin, it is not surprising to know that the people from this region has been using olive oil since the ancient times.

The Greeks started turning olives into oil at around 4000BC. The olive oil has been used in many different ways during this period and it has been used not only to improve the taste of food, it was used for many other purposes: medicinal, religious, skin care and even as fuel in lamps!

Olive oil has been used in many, many ways and the ancient Greek poet Homer even called the olive oil as the “liquid gold”- a term fit for it.

Now, after the olives turned into olive oil, fast forward to thousands of years and a big fascination on the benefits of the Mediterranean diet, the olive oil has evolved into the much sought-after and expensive extra virgin olive oil.

“Extra Virgin” Olive Oil



Now, one of the first questions a Mediterranean newbie (actually, anyone who first hears it) will ask, “What makes an extra virgin olive oil, extra virgin?”

By itself, olive oil is made by extracting the oil out of the olive fruit through chemical or mechanical means. Olive oil is naturally composed of different fatty acids that are proven to help lower cholesterol and improve someone’s health.

So what makes the ordinary olive oil into an extra virgin olive oil?

Simply put, the extra virgin olive oil is the Cadillac of olive oils. It is the result of the first crush and there is no heat nor chemicals  involved.

It should only be made with the freshest and highest quality olives. There are many considerations and requirements that need to be followed to make sure that the extra virgin olive oil is indeed extra virgin.

Extra virgin olive oils have three major characteristics: it must have a pleasant spicy fruit flavour, it’s a bit bitter and creates an acrid flavour sensation and it can create a pleasant burning sensation in the mouth and throat.

How the Extra Virgin Olive Oil Works



People in the Mediterranean uses extra virgin olive oil a lot in most of their dishes primarily because it is their culture and they’re used to using this as an alternative to vegetable oil or margarine.

Extra virgin olive oil contains many vitamins and minerals that aid in metabolism and controlling cholesterol levels. Just by its nutritional value alone (extra virgin olive oil is a source for Vitamins K, E and A), it’s no wonder why it’s a staple in the Mediterranean diet.

About 55- 85% of the fatty acids in the extra virgin olive oil is made up of oleic acid or omega 9. Oleic acid helps keep a person’s arteries healthy and continued intake of it in the body helps in preventing cancer.

Studies have also shown that extra virgin olive oil helps lower blood pressure. The study shows that if consumed on a regular basis, extra virgin olive oil can help reduce or eliminate the need for medications or pills for blood pressure. Speak to your doctor and raise this subject.

This is your health we’re talking about so don’t hold back. If you want to learn more and get some extra free information get my eBook have some fun getting healthy. Here’s the link to my Mediterranean diet eBook and other related stuff.

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photo credit: jwalsh

The University of Florence study has compiled the data of over 1.5 million people from 12 international studies adhering to the Mediterranean eating plan to varying degrees.

Following a traditional and strict Mediterranean Diet can lower a person’s risk of cancer and heart disease. The Mediterranean eating plan can significantly reduce the chances of Parkinson’s Disease and Alzheimer’s Disease, and decrease mortality rates. The study found direct correlation between the positive health benefits and prevention of disease with the traditional Mediterranean Diet. Those who followed the diet more rigidly benefited the most from the prevention of chronic and preventable diseases.

The University of Florence Findings.

The University of Florence compiled data from 12 international studies. As we have mentioned, this involved an impressive 1.5 million people, some of whom were studied for up to 18 years. A grading system was determined according to how strictly the dieters followed the Mediterranean diet plan. Published results dating from as far back as 1966 were included in the study.

These findings were published in the British Medical Journal on September 11, 2008.

Researchers noted that that the more rigidly the traditional Mediterranean eating plan model was followed, the more significant the health benefits.

The researchers found that following a strict Mediterranean diet had the following health benefits:

• 6% reduction in some cancers.

• 13% reduction in both Parkinson’s and Alzheimer’s Diseases.

• 9% decrease in overall death rates.

• 9% reduction in heart disease.

Researchers concluded that many chronic Western health problems could be reduced by the public following a strict version of the Mediterranean Diet.

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Over the course of many generations, observers have been able to discern that the people who populate the region around the Mediterranean Sea live longer lives than do men and women in some other parts of the world. Historically, the reason most often attributed to the longevity of the people of the Mediterranean region was climate. However, as researchers became more adept and as scientific methods became more sophisticated, it became clear that while the weather patterns of the Mediterranean area generally were pleasant and inviting, it was the diet of the people in the region that accounted for their longer lives.

There are a number of specific factors related to the Mediterranean diet that nutritionists and medical experts believe contribute to longevity. The more important of these elements are discussed within the confines of this article for your information and guidance.

1. Restorative Effects of the Mediterranean Diet

Many of the specific food items that are part of a Mediterranean diet regimen are high in anti-oxidants. Scientifically speaking, anti-oxidants are important compounds found in certain foods and beverages that work to neutralize the destructive nature of oxidants or free radicals that are found in the human body. Oxidants or free radicals are produced when the body burns oxygen to produce energy. In other words, oxidants really can be considered waste that pollutes the human body.

Over time, the accumulation of oxidants in the body accelerates the aging process. Cells wear and lose their elasticity. Organs end up functioning less efficiently and effectively. Indeed, recent scientific research has demonstrated that oxidants clog arteries raising the threat of stroke. Oxidants are found to contribute to cancer, heart disease and diabetes — the major diseases most responsible for causing people to have premature deaths.

The types of fruits and vegetables that form the foundation of the Mediterranean diet — including richly colored and leafy green vegetables — which are high in anti-oxidants, have a restorative and life prolonging effect on the typical human body.

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Can Metabolic Syndrome Risks Be Reduced with a Mediterranean diet?

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Dr. Toby Cosgrove, the CEO of the Cleveland Clinic, and a heart surgeon for over thirty years, recently sparked a firestorm of controversy when he told a New York Times reporter that if it were up to him, if there weren’t legal issues, he would not only stop hiring smokers. (The Cleveland Clinic has already done this.) He would also stop hiring obese people.

Though it outraged some people, it has brought the subject to the front page of every newspaper in America, and stirred some much needed discussion and debate.  I must say, this man is brilliant!  For the first time in recent memory, doctors, patients, health insurers, and the government are talking about finding solutions to America’s ‘big, fat problem.’  Click on this link, http://www.cdc.gov/obesity/data/trends.html,  and you will find a map of the United States that shows you just how big the obesity epidemic is- it’s an awesome, if alarming, tool that very graphically illustrates that we need to stop this insanity now!  Though data is incomplete, in 1985 most states had an obesity rate below 10% of the general population. By the turn of the century, the rate in 21 states was over 20%, and today Colorado is the only state with a rate below 20%.  More alarming still is the fact that six states now exceed a 30% rate of obesity!

HEART HEALTHY DIET

1. Keep your overall consumption of fat to between 25 percent and 35 percent, your saturated fat intake below 7 percent and trans fats to no more than 1 percent of your total calories. Saturated fat and trans fats both cause your body to produce more cholesterol. (The less you eat of chemically-altered, ‘not real foods’ trans fats, the better for your body. There is a growing body of evidence that suggests trans fats may cause all manner of diseases.)

2. You should also aim for a limit of 300 mg. per day of cholesterol from the food that you consume. If you have high blood cholesterol levels  in the bad LDL cholesterol, or take cholesterol lowering medication, your limit should be around 200 mg. or less each day.

3. 25 to 30 grams of dietary fiber each day is your goal.  Whole grains, fruits, vegetables, and legumes are the preferred sources for your fiber.

4. Fight high blood pressure and opt for overall cardiovascular health by limiting sodium to 2,300 mg or less per day.  African Americans, middle-aged and older adults, and those who already suffer from high blood pressure should use even less, not more than 1,500 mg a day. Alcohol consumption should be moderated. (Shoot for two drinks or less a day for men, one for women.)

HEART HEALTHY DIET

5. Healthy heart diets also mean you are eating a diet chock full of fruits and vegetables,  whole grains, lots of fiber, very lean cuts of red meat, poultry and fish at least twice a week, and skim or 1% milk and low fat cheese.

6. A healthy heart dinner might consist of a main dish with pasta, rice, beans, or vegetables as the main ingredient, or with a very limited amount of meat. In some dishes, a low amount of meat won’t even be noticeable.

7. Try to severely limit or avoid entirely chemicals in your food like caffeine, MSG, and other food additives.

8. Choose fresh over frozen, frozen over canned when at all possible.  Fresh, whole, unprocessed foods are best for our hearts.

Though undoubtedly this is a lot to remember, all of it is very important as you eat a healthy heart diet.  If you remember nothing else at all, remember this: stay far away from saturated fat, trans fat, and cholesterol. Read the food labels as you shop, and choose your good health over convenience, and do your small part to slim down America (the world)!

…hope that’s of some use,

HEART HEALTHY DIET

Ray Darken

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