Better Heart Health with Mediterranean Diet

Much has been written and discussed about the benefits of a healthy diet low in fats and sugar and high in fiber and minerals.  Now it has been clinically shown that this is true in the wake of new studies that conclude that the so called Mediterranean Diet supplemented with extra virgin olive oil and tree nuts reduced the risks of cardiovascular death, myocardial infarctions or stroke by 30 percent.
During a 5 year study period participants were given a diet high in olive oil and tree nuts (almonds & walnuts). After that period study  showed reduced risk of suffering heart disease or stroke. It appears that this is due to the high amount of polyphenols, a natural compound found in virgin olive oil.
This study suggests that  the polyphenols in certain olive oils are an important reason for the reduction in heart disease and certain cancers, as well as inflammation, important to hold a chiropractic adjustment, in patients consuming olive oil rich in polyphenols.
So, if ingesting polyphenols is a key factor in the preventing of heart disease and possibly cancer, then health practitioners and consumers should have a working knowledge as where to find the richest sources of poly phenols in food. European Journal of Nutrition provides this list of the top foods, and bottom foods that are rich in polyphenols. They are;
Top 10 richest Food Sources
1. Black elderberries
2.Black chokecherries
3.Black currants
4.Highbush blueberries
5.Artichoke hearts
6. Coffee, yea for this one!!
7.Blueberries
8. Sweet cherry
9. Strawberries
10. Plum
Surprisingly low on list considering the above study;
1. Extra virgin olive oil
2.Pumpkin
3.Roasted peanuts
With the summer months now upon us it should be easy to locate some if not most of the above mentioned foods to enjoy!! Please see other blogs at www.missionvillagechiropractic.com