When it comes to protecting your heart and reducing your risk of heart problems, the type of blood cells in your bloodstream plays a crucial role. Research in Italy has now shed light on what foods can help to improve your blood cells, and it all comes down to the Mediterranean diet. In this article, we’ll explore the benefits of this diet and how it can help to improve your heart health.
The Power of the Mediterranean Diet
The Mediterranean diet consists predominantly of fresh fruits and vegetables, fish, whole grains, olive oil, and moderate amounts of alcohol. This regimen has earned itself an impressive reputation as a heart-healthy diet. If you want to safeguard your heart, the key is to have lower levels of circulating cells called platelets and fewer white blood cells, which can otherwise contribute to inflammation and ultimately increase your risk of heart attack or stroke.
According to researcher Marialaura Bonaccio from the Neuromed Mediterranean Neurological Institute in Italy, the study aimed to “understand the correlation between consuming a Mediterranean diet and specific health markers, including platelet levels and white blood cell counts, which can more specifically explain the diet’s benefits in reducing the long-term risk of cerebral and heart disease or other chronic conditions.”
The Heart-Protective Benefits of the Mediterranean Diet
The Mediterranean diet’s heart-protective benefits can be attributed to its anti-inflammatory properties. In the Italian study, lower levels of platelets and white blood cells were found in those who more strictly followed a Mediterranean diet, indicating that this eating plan could contribute to significant changes within normal ranges of variability.
Bonaccio explains, “This is an important finding that has implications for how these anti-inflammatory markers are tracked among the general population.”
Putting the Mediterranean Diet to Work for You
Adopting a Mediterranean-style eating plan doesn’t have to be difficult. Here are some tips to help you get started:
- Increase your intake of whole foods: Opt for whole fruits and vegetables, whole grains, and legumes, which are rich in antioxidants and can help reduce inflammation. Avoid processed foods high in sodium, saturated fats, and added sugars, which can contribute to poor heart health.
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Choose healthy fats: Replace saturated fats found in butter, bacon, and other animal products with healthier fats, such as olive oil and avocados. These can help improve your cholesterol levels, thereby reducing your risk of heart disease.
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Include more fish in your diet: Aim for at least two servings of fish per week, as fish is a rich source of omega-3 fatty acids, which have been shown to benefit heart health.
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Opt for whole grains: Choose whole grains like brown rice, quinoa, and whole wheat pasta over refined, processed grains. Whole grains are higher in fiber and nutrients, which can help improve heart health.
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Add nuts and seeds: Nuts and seeds are a great source of healthy fats, as well as protein and fiber. Add a handful to your meal or snack to boost heart health.
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Incorporate more fruits and vegetables: Aim to fill half your plate with fruits and vegetables at each meal. They are low in calories but high in essential nutrients, making them an excellent choice for overall heart health.
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Choose lean protein: Instead of fatty meats, opt for lean protein sources, such as beans, lentils, poultry, and low-fat dairy products. These sources can provide you with the protein you need without the added saturated fat.
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Moderate your alcohol consumption: While moderate alcohol consumption has been linked to some health benefits, it is essential not to overdo it – limit your intake to one drink per day for women and two drinks per day for men.
In Conclusion
Embracing a Mediterranean-style diet can significantly impact your heart health and improve the specific health markers linked to your long-term risk of heart disease, stroke, and other chronic conditions. By incorporating more whole foods, healthy fats, fish, whole grains, and fruits and vegetables into your diet, you can reduce inflammation and optimize your blood cell levels, contributing to better heart health. Start making these changes today and reap the benefits for years to come.
