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Nearly 107 million Americans are believed to have high cholesterol—a condition that can be linked to an increased risk of stroke and heart disease. Pittsburgh Steelers nutritionist Leslie Bonci helps players eat to beat the odds of heart disease. Michele Borboa, MS is a freelance writer and editor specializing in health, fitness, food, lifestyle, and pets.
Since the 1960s, medical experts have extolled the benefits of the Mediterranean diet - a mostly plant-based diet that includes a variety of fruits, vegetables, whole grains, nuts, seeds and unsaturated fats derived primarily through olive oil and fatty fish. The key to the lowered risk of heart disease for those following the Meditteranean diet lies in the typeof fat they consume. Found predominantly in olives and olive oil, monounsaturated fat is a type of fat that is considered heart-healthy – unlike saturated and trans fats, which have been shown to increase the risk of heart disease. And as an added health bonus, olives and olive oil are also a good source of antioxidants, which have been associated with both a lowered risk of heart disease andcancer.
Here are three easy recipes – courtesy of Agrovim SA, exporters of fine Greek Iliada olive oil and other authentic products – highlighting the versatility of heart-healthy olive oil.


Simple and succulent for an appetizer, this bruschetta melds the distinctive flavors of heart-healthy ingredients – olives, olive oil, garlic and leafy greens. Dark chocolate and olive oil – two heart-healthy ingredients that aren't typically associated together in the same meal – come together delectably in this indulgent dessert. Studies show that eating fish at least once a week, especially cold-water species high in omega-3 fatty acids, reduces the risk of heart problems dramatically.
This collection of healthy fish recipes, including salmon recipes, tuna recipes, halibut recipes and more, highlights fish that score as Best Choices or Good Alternatives on the Monterey Bay Aquarium’s Monterey Bay Aquarium Seafood Watch Scorecard. Although genetics strongly influence cholesterol levels, a few minor dietary changes can have a positive impact.
Michele is a health and wellness expert, personal chef, cookbook author, and pet-lover based in Bozeman, Montana. The traditional Mediterranean diet delivers as much as 40 percent of the total daily calories from fat - an irony to many fat-fearing Americans, since their Mediterranean peers are experiencing a significantly lower incidence of heart disease. In addition to being based on locally grown, minimally processed foods, the Mediterranean diet features olive oil - a monounsaturated fat - as a main source of fat.


If you've never cooked with olive oil, other than to make a salad dressing or for a saute, you will be pleasantly surprised how delicious a diet rich in olive oil can be. Even seafood less bountiful in omega-3s, like scallops and crab, are rich in other key nutrients and offer a rich flavor that belies their lean, healthful nature. Try one of our healthy dinner recipes to help lower cholesterol today for a delicious, heart-healthy meal.
It isn’t a heart attack now or 20 years down the road,” says Bonci, author of Sport Nutrition for Coaches (Human Kinetics, 2009). But Bonci is thinking about the Steelers’ long-term health; in fact she considers it a big part of her job.
Head coach Mike Tomlin stops by to say hello—and to prove that he’s been paying attention to Bonci’s team lectures.



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Category: paleo diet recipes



Comments to “Heart healthy diet cookbook”

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