For healthy and delicious recipes, and more about New Nordic cuisine, check out the "Principles of Good Flavor" described by Claus Meyer of Noma. Source: Uusitupa M, Hermansen K, Savolainen M J, et al. Effects of an isocaloric healthy Nordic diet on insulin sensitivity, lipid profile and inflammation markers in metabolic syndrome - a randomized study (SYSDIET).People living along the Mediterranean also consume lots of foods with vegetable protein: legumes such as split peas, lentils and peanuts, and beans such as lima, black, red, kidney and navy. However, in preparing these foods, it’s important to avoid using highly saturated fat. Also, don’t overdo peanuts, which are high in fat, albeit unsaturated fat, and pile on the calories.
Doctors recommend eating at least two servings of oily fish per week. So BBQ some trout fillets next time instead of a burger! These little power houses are high in fiber, phytochemicals and antioxidants. But beware, they’re also very high in calories - as with all foods, eat in moderation.
Exercising will likewise help improve HDL cholesterol levels. So will losing excess weight and consuming less sugars and refined starches such as white bread. Lastly, soluble fiber in beans, barley, oats, lentils, and fresh fruits can help lower LDL cholesterol, while antioxidants in fresh fruits and vegetables, as well as in tea, red wine, and dark chocolate, help raise HDL cholesterol.
Individuals who have a high concentration of lycopene in their tissues have a lower risk of heart attacks than those who have a low level. In a two-week study conducted by Micozzi, the subjects followed a diet that did not contain lycopene. By the end of the second week, the level of lycopene in the blood of these individuals had decreased by 50 percent and the cholesterol oxidation had increased by 25 percent. Research has also shown that lycopene is better absorbed when the meal includes some fat.
In an alternative study, researchers found that men who follow a low-carb vegan diet have a reduced risk of heart disease and experience greater weight loss. The diet, known as Eco-Atkins, is based on low-carbohydrate vegan style of eating. Lead author Dr. David Jenkins said, “We killed two birds with one stone - or, rather, with one diet.
The study showed an important reduction of oxidized LDL cholesterol. Lycopene can also reduce the amount of cholesterol in the blood. For three months, 60 men were fed 60 milligrams of lycopene per day-the equivalent found in 1 kilo of tomatoes. At the end of the treatment period, the results showed a 14 percent reduction in LDL cholesterol in the blood.
Likewise, avoid high-fat dairy products, including whole and 2 per cent milk, butter and ice cream, and limit the consumption of cured and fatty cheeses to one serving a week " about the size of four dice. Of course, what you eat is only half of the health-saving story. Regular physical exercise is a critical ingredient, even if it doesn’t result in weight loss.
He and others insist that drugs should be a last resort, after lifestyle changes fail to lower serum cholesterol adequately. Although a heart-healthy diet cannot control a soaring cholesterol level in everyone, it may have benefits beyond protecting against heart attacks and strokes. Noting that “every food a person might eat either fights or contributes to disease,” Kopecky said his clinic “tries to get everyone on a Mediterranean diet,” the traditional eating habits of people living in Greece and southern Italy.
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