What food to eat for high cholesterol?

Here a list of resources about the effects of the Mediterranean diet for Cholesterol Reduction for heart healthy

In this post we’ll talk about:

• Health, antioxidant foods and longevity
• Free diets with low fat recipes menu and foods for lowering cholesterol
• Good & Bad Fats
• Mediterranean cuisine: Italian and French

Healthy aging nutritionals

• The Italians have the biggest longevity of Europe - Sure there is a correlation between obesity bmi and longevity. Eating bread, pasta, fruit, vegetables, olive oil and a glass of Wine a day give to the Italians the conquest of the longevity record with an average life of 77,2 years for the men and 82,8 years for the women, clearly advanced in respect to the average European. (Translation)

• Quicklinks - The blog talks about Limes & Lycopene and links with food and health. In this simple post there are usefull links about:

• Mental health
• Mediterranean diet
• Muffins
• Pasta
• More beetroot cake
• Saag paneer

• Are the advantages of the Mediterranean diet transferable to other populations? - The objective of this research was to evaluate whether adherence to the principles of the Mediterranean diet affects survival of elderly people in developed non-Mediterranean countries.

They conclude that adherence to the principles of the traditional Mediterranean diet, as operationalized in the diet score used, is likely to be associated with lower overall mortality. Moreover, key features of this diet appear to be transplantable to other dietary cultures and cuisines, and may have a substantial beneficial impact on the general mortality of elderly people who have the Westernized dietary habits typically encountered among Australians of Anglo-Celtic origin.

• New book released - The Beck Diet Solution: How to Think Like a Thin Person by Judith Beck - This is a book about the links between the principles of the cognitive behavior therapy into the field of weight loss.

The dieters have to develop cognitive and emotional skills and habits like:

• How to motivate oneself
• Plan in advance and self-monitor behavior
• Overcome sabotaging thoughts
• Tolerate hunger and craving

More info on this book here

• Mediterranean diet rich in antioxidants - Why do the people in the Mediterranean area have no problems with cholesterol?

• The autumn diet… - The Mediterranean diet is sure a valid allied in the autumnal feeding. Therefore free way to zucca, cachi and autumn salads like the indivia, radicchio, tomatoes, capsicum, and then zucchini and legumes. (Translated version)

• Drink A Little Wine to Boost Your Memory - Which wine has most antioxidants?

What exactly does wine, one of the most powerful foods high in antioxidants, is helping in memory loss and anti aging.
Researchers from the University of Auckland say that moderate levels of alcohol consumption, equivalent to a glass or two of wine a day, can enhance memory.

On the other hand, their studies show that high levels of alcohol decrease the ability of new brain cells to develop and mature. This can instead cause an impairment of memory except at times of heightened emotion, when memory is increased.

Benefits of eating healthy foods that are low in fat

• Mediterranean diet beats low-fat regimen - A daily dose of virgin olive oil and mixed nuts may be healthier for the heart than a low-fat diet, new research has found. A Spanish study looking at the benefits of a Mediterranean diet has discovered that regular consumption of walnuts or virgin olive oil could protect against the development of coronary disease.

• Effects of a Mediterranean-Style Diet on Cardiovascular Risk Factors - Compared with the low-fat diet, the Mediterranean diets produced beneficial changes in most outcomes. Compared with the low-fat diet, the mean changes in the Mediterranean diet with olive oil group and the Mediterranean diet with nuts group did good effects on plasma glucose levels, systolic blood pressure, the cholesterol–high-density lipoprotein cholesterol ratio. The Mediterranean diet with olive oil reduced C-reactive protein levels compared with the low-fat diet.

• Good & Bad Fats - How do we balance their intake for optimal health? - David Robson - The accumulation of body fat usually results from an inadequate diet, one comprised, for the most part, of carbohydrates and unhealthy fats. These unhealthy fats, which include the saturated, trans and dietary cholesterol types, not the healthy ones such as monounsaturated, polyunsaturated and omega 3 (a polyunsaturated fat), are the primary contributors to disease and excess weight gain.

Bad Fats

• Saturated fats
• Trans Fats
• Cholesterol

Good fats (Unsaturated Fatty Acids)

• Monounsaturated Fat
• Polyunsaturated Fat
• Omega 3 Fatty Acids

The author continues giving some great tips to optimize fats intake…

1. Snack on peanuts instead of potato chips or candy.
2. Use olive oil in salad dressings and in marinades.
3. Replace high calorie, saturated fat containing cheese and meats with avocado and a cold-water fish source such as salmon, when making sandwiches.
4. Use nuts and seeds, rather than chocolate and candy pieces when baking or as a topping for various deserts.

• Mediterranean diet and our hearts

• Obesity goes global - The world is rapidly becoming a fatter place.

“It’s a very different world than it was a while back,” said Dr. Barry Popkin, director of the University of North Carolina’s Interdisciplinary Obesity Center. “The bulk of the world is fat.”

Even the Mediterranean diet isn’t stopping Europeans’ expanding waistlines. In Italy, 42 percent of adults are overweight and 9 percent are obese, according to the World Health Organization. In France, 41 percent of adults are overweight; 11 percent obese.

So what is causing the fat boom?

• Understanding and improving your cholesterol - According to a recent survey conducted by the Society for Women’s Health Research (SWHR), an advocacy organization based in Washington, D.C., 80 % of women in the U.S. between 18 and 44 don’t know their cholesterol level. These are alarming statistics when you consider that high cholesterol is a major risk factor for the biggest killer of American women, heart disease.

Optimal Numbers:

• Total Cholesterol: < 200
• LDL-Cholesterol: < 100
• HDL-Cholesterol: 40 or higher
• Cholesterol Ratio: less than 5

Mediterranean cuisine recipes and cooking

• Cultural Models of Eating - Good articles and resources about:

• • Traditional Mediterranean (Greek & S.Italy) & Asian (Japan) Food Patterns of the 1960’s
  • The 7 countries Study 1960’s
  • The Lyon Diet Heart Study 1980’s & 90’s
  • Mediterranean diet and Survival in the Elderly in the 1990’s
  • Mediterranean VS Japanese diet

• Church fundraiser brings on authentic Italian cuisine - This is simple article about the food and recipes from the authentic traditional italian cuisine menus. The trouble with eating Italian food, is that five or six days later you’re hungry again.

In northern Italy the food is a lot lighter and there are more fresh vegetables cooked in many different ways. The food also is dramatically different from cuisine served in southern Italy and especially in the United States.

• A brief history of French cuisine - A simple guide to help you learn more about French cuisine cooking and recipes

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