Although the Mediterranean diet is a diet ancient, the benefits have been known for relatively few years and to date continue to discover more of the virtues that contains this type of food.

The Mediterranean diet is considered one of the healthiest food exists in conventional. His usual dishes with a range of benefits for long-term health and is a great option to prevent different diseases.

Among the many benefits of the Mediterranean diet include:

• Preventing obesity and diabetes mellitus, diseases of developed societies in which power industry requires too high in saturated fat and a sedentary lifestyle.

• The Mediterranean diet delays and even prevents the passage of pre-diabetes to diabetes. So experts say as ell as Dr. Pi-Sunyer, director of the Center for Obesity Research and leader of New York Unit of Endocrinology, Diabetes and Nutrition St. Luke’s-Roosevelt.

• The Mediterranean diet has cardioprotective properties, mainly due to the consumption of virgin olive oil, which is healthy source of unsaturated fatty acids and micronutrients such as antioxidants.

• The Mediterranean diet has protective effects against neurodegenerative diseases.

• Combined with regular physical activity, the Mediterranean diet combat overweight and obesity.

• It has been shown that the Mediterranean diet reduced by 50 percent the risk of lung conditions. It is especially effective in the prevention of chronic obstructive pulmonary disease, known as COPD.

• Studies on the so-called Mediterranean diet have been shown to reduce by 50 percent the risk of lung conditions. Specifically, this type of diet is particularly effective in the prevention of chronic obstructive pulmonary disease, known as COPD, in general, and significantly in COPD specific variants such as emphysema and chronic bronchitis.

• The Mediterranean diet in short, increases life expectancy by reducing deaths and the incidence of heart disease and some types of cancer.

• The Mediterranean diet helps prevent depression: the B vitamins and omega-3 fatty acids present in the Mediterranean diet, exert a protective role against neurological disorders.

Food plays an important role in our lives in controlling LDL levels leading to heart disease. Some foods that help lower LDL cholesterol levels are discussed below and you should attempt to include these foods in your daily diet.

A soluble fiber found in oats and beans and some fruits such as apples and pears to reduce LDL cholesterol. It is said that eating a handful of nuts such as almonds, hazelnuts, peanuts, pistachios, walnuts and are very helpful in preventing heart disease. To keep blood vessels healthy and elastic with the assistance of polyunsaturated fatty acids. Therefore, we suggest replacing the cheese and meat from these nuts.

From Omega 3 lowers blood pressure, doctors recommend at least two servings of fish a week that can otherwise be excluded if you prefer to eat ground flaxseed. Olive oil lowers LDL cholesterol safely without damaging the HDL has potent combination of antioxidants. Olive oil can be used to saute the vegetables and can also be used for salad dressing. This is a good substitute to use instead of regular cooking oil.

More than 10 percent of LDL is reduced with the help of margarine and orange juice. Yogurt drinks and other foods are good because they are fortified with plant sterols. Plant sterols do not affect triglycerides or HDL cholesterol. At the same time, the absorption of fat soluble vitamins like A, D, E and K, are also affected simultaneously. People who have low levels of LDL, is advised by the American Heart Association to consume fortified foods.

One has to concentrate on reducing fat to improve and control cholesterol levels.

Antioxidants protect the body from free radicals to get rid of them before they cause harm. Antioxidants are known to reduce blood pressure, prevent heart disease and cancer as well as slow the aging process.

There are some antioxidants the body can synthesize from its own sources. Glutamate is an antioxidant and for example, the file is synthesized in cells from amino acids.

But there are a number of antioxidants that the body needs and our diet is the main source to provide. These are some of the best sources of antioxidant foods and beverages.

Berries – Berries are full of fiber, minerals and vitamins and are a rich source of antioxidants. Blueberries, black raspberries and blackberries are rich in proanthocyanidins, which is capable of cancer and heart disease.

Broccoli – cruciferous vegetables such as broccoli, cabbage, cauliflower and Brussels sprouts contain a compound called indole-3-carbinol and are known to prevent cancer and heart disease. The antioxidants in these plants is capable of breaking the estrogen in the body, thus reducing the risk of estrogen-sensitive cancers such as breast cancer and cancer of the ovaries and cervix.

Tomatoes – Tomatoes contain lycopene, a member of the carotenoid family that is known to prevent prostate cancer in men. They also contain the antioxidant glutamate, which is known to boost immune function.

Garlic – Garlic has the ability to reduce cholesterol levels, reducing blood pressure, fighting free radicals and keeping blood clotting. Eating garlic regularly is known to prevent cancer.

Spinach – antioxidants lutein in spinach may reduce the chance of cataracts and muscular degeneration and can improve eye health.

Tea – Tea also contains antioxidants, which are known to reduce the risk of cancer, heart disease and stroke.

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It is a rule to follow unless one is a low-carb diet because of health reasons such as obesity or diabetes.

Carbohydrates come in two general categories: simple carbohydrates and complex carbohydrates. Simple carbohydrates are simple sugars. These are readily converted to glucose in the human body. Carbohydrates that contain sugar in a unit or two units of sugar are simple carbohydrates. These are also known as mono-saccharides and disaccharides, respectively. As its molecular structure is simple, the human body finds it easier to handle. Complex carbohydrates which are also known as polysaccharides, on the other hand have a long chain of sugar units bonded together. When you eat complex carbohydrates, the body enzymes are called to break the bonds between the sugar units before they can be converted into glucose. This is a time consuming process. That is precisely why the release of these carbohydrates to sustain energy in fees and time consuming to do so.

Bad carbs are foods that are undergoing training that leads them to lose their nutritional value and fiber. They are loaded with high calorie fats, sweeteners, preservatives and other unhealthy additives. You can create an increase of insulin that is bad for the pancreas and in turn lead to diabetes, heart disease and obesity.

Since undergoing treatment, these foods are delicious and tempting. All processed foods like white bread, cakes, pies, pastries, processed refined grains like white rice, milk, cream and other sweets, sugary drinks, fruit drinks, artificial fruit juices, soft drinks, jellies, jams and sweets are in the category of bad carbohydrate foods.

That blueberries are healthy, is well known. They are rich in antioxidants and help to lower cholesterol. But not many people know that blueberries also help in losing weight. A new study with rats has shown. And they are tasty too! It is worth trying to eat blueberries to help to be slimmer. In addition, blueberries also have a positive effect against diabetes and heart disease.

Less abdominal fat.

The researcher Mitchell Seymour works for the University of Michigan. He has research shown that rats who eat a diet rich in blueberries is abdominal fat loss. Abdominal fat is the kind of fat is responsible for a bigger belly and a higher risk of diabetes and heart disease. Even when rats ate a fat-rich diet that indeed rich blueberries, took their abdominal fat. Not only that, the rats also had better glucose metabolism. This means that their blood sugar level more stable.

Effect against diabetes and heart disease.

The researchers think that blueberries, thanks to their high content of antioxidants, in one way or another the way the body makes and stores sugars change. This is good news for people with diabetes and heart disease. According to some scientists, this discovery a major advance for future combat these diseases.

The effects in the study.

This study was presented at the Experimental Biology 2009. In the study, rats express fattened. Subsequently, a part of the rats given a diet low in fat and one part a diet rich in carbohydrates. In both groups of rats, some of them taking place blueberry powder. After three months the rats that were fed blueberries have been a better glucose control and increased sensitivity to insulin. Both improved glucose control and increased sensitivity to insulin have a strong connection to reduce the risk of diabetes.

Blueberries in your diet.

Blueberries are very easy to incorporate into your diet. If it is not the right season, they always get frozen, and you can eat them both separately and through somewhere. For example, together with a portion of yoghurt is an easy and delicious addition to your diet.

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