In Part 1, we explored the Japanese diet. Here, in Part 2 of Diets To Lower Cholesterol, we will look at the Mediterranean Diet and how it can act as another tasty, natural way to lower cholesterol.
Some of the staples of the Mediterranean Diet include:
- Lamb: Lamb is rich in B-Vitamins, protein, zinc and tryptophan. Lamb, unlike beef, is almost always entirely grass fed, and the lard from lamb contains the Omega-3 essential fatty acid, a key anti-inflammatory substance that benefits the whole body, heart included.
- Garbonzo Beans: Garbanzos are also known as “chick peas”. They are rich in copper, fiber, tryptophan, protein, phosphorous, molybdenum (a powerful detoxifier) and folate. Garbonzo beans help to lower cholesterol levels; their sulfites are natural detoxifying agents.
- Pine Nuts: These delicious nuts are often used as topping in dishes and as a part of pesto. They are loaded with alpha-linolenic acid (an essential fatty acid), as well as D, A and C vitamins, along with fiber and protein. In addition to benefiting cardiovascular health, they promote strong bones and teeth, improve eyesight, bolster the immune system and aid the body in nutrient absorption.
- Olives and Olive Oil: There’s nothing like a high quality olive oil, dipped into with a piece of wholegrain bread, or drizzled onto a salad. The rich flavor, which can range from dark and earthy and spicy to light and almost fruity, is a monounsaturated fatty acid – it lowers blood pressure, decreases arthritic pain, improves metabolism, aids the heart and reduces the risk of cancer. Olives are anti-inflammatory.
- Grapes: What makes grapes such an important food for heart health is the presence of a remarkable antioxidant known as anthocyanin; it has cardio-protective properties. It doesn’t stop there, however: Grapes are also rich in Vitamins A, B2, B1 and C. They contain tannins, flavonoids, inositol, carotenes, pectin and choline.
- Eggplant: This dark purple vegetable contains a compound called nasunin, which is an antioxidant, a phytonutrient and a flavonoid. Eggplants contain chlorogenic and caffeic acid (phenolic plant compounds), plus potassium and magnesium (a critical mineral for cardiovascular health). They reduce cholesterol, improve heart health and protect the brain.
This is just a partial list of foods found in the Mediterranean Diet; we have highlighted those with attributes particularly beneficial for cholesterol levels and cardiovascular health. As can be seen, healthy food is a natural way to lower cholesterol.
←More from Diet For Lowering Cholesterol