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Preventing Heart Disease

Timeless Nutrition Tip

Researchers examined nearly 150 studies on the role of several dietary factors in preventing heart disease and found three major approaches emerged as the most effective:

1. Replacing saturated and trans fats with unsaturated fats (especially polyunsaturated fat).

2. Increasing consumption of omega-3 fatty acids found in fish oil or plant sources such as soybeans or canola oil.

3. Eating a diet high in a variety of fruits, vegetables, nuts, and whole grains and low in refined grains.

Experts say no single diet is ideal for everyone, but the study suggests a combination of these approaches can have a dramatic impact on reducing heart disease.

Use Olive Oil

A staple of the Mediterranean diet, olive oil has long been linked to heart heatlh and longevity. But mounting evidence shows that olive oil may be good for your brain, too. A study from Columbia university suggests that sticking to a Mediterranean diet not only protects against Alzheimers disease but also helps with mild fuzzy thinking.

And that's not all: Findings from a study in Spain suggested that compounds in extra-virgin olive oil seem to fight certain kinds of breast cancer. Want to get more of this healthy staple in your diet? Substitute olive oil for other fats: Use it on bread instead of butter and in the place of less healthy cooking oils. Shoot for two tablespoons a day; it may lower your risk of heart disease.

Yet another study says a Mediterranean-style diet may protect the tiny blood vessels in your brain from damage. (Source: Archives of Neurology)

In the referenced study, participants whose diets most closely resembled a Mediterranean-style eating pattern had a lower white matter hyperintensity volume - a marker of small vessel damage in the brain. This type of small blood vessel damage has been linked to Alzheimer's disease and other forms of dementia.

If you are interested in learning more about the Mediterranean diet, may we recommend, The Mediterranean Diet for Beginners - The Complete Guide - 40 Delicious Recipes, 7-Day Diet Meal Plan, and 10 Tips for Success

Heart Health Meal Plan Freebie - 6 Page PDF Download

Click the picture to download this helpful (FREE!) resource.

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