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@ClevelandClinic Oct 21 How a whole grain diet helps regulate your blood pressure: http://cle.clinic/2drfv3t
Red peppers contain 30 different antioxidants, one of the reasons they are so nutritionally dense. Enjoy their distinct flavor roasted or fresh — and up your intake of potassium, a mineral many of us lack.
Red peppers contain 30 different antioxidants, one of the reasons they are so nutritionally dense. Enjoy their distinct flavor roasted or fresh — and up your intake of potassium, a mineral many of us lack.
Eating plenty of fruits and vegetables, including beans, is linked with a lower risk of lung, oral, esophageal, stomach and colon cancer. It’s unclear yet which components protect the most against cancer, so enjoy a variety of whole foods naturally rich in nutrients.
Eating a diet loaded with these plant-based foods, such as this tasty dish, can help you stay at a healthy weight. Fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.
1 15-ounce can kidney beans, drained and rinsed (or your favorite beans)
1 15-ounce can chickpeas, drained and rinsed
1 cup fresh or frozen edamame
2 tablespoons extra virgin olive oil (or your favorite flavor-infused oil – try garlic or ginger!)
2 teaspoons apple cider vinegar
½ cup chopped shallots or red onion
1 tablespoon fresh chopped garlic (or more to taste)
1 cup grated carrots
1 cup grated cucumbers
1 cup thinly sliced bell peppers (choose a variety of colors)
Handful of chopped flat-leaf Italian parsley
Salt and pepper to taste
Makes 8 servings
Calories 206
Total fat 6g
Saturated fat 0.8g
Fiber 7g
Sugar 5.6g
Protein 10g
Sodium 154.8mg
Calcium 68mg
Magnesium 61.3m
Potassium 519mg
Cleveland ClinicVerified account @ClevelandClinic 10 hours ago
The many (& surprising) health benefits of spearmint:
Contributor: Leslie Cho, MD
As an interventional cardiologist who specializes in prevention, I’m often asked by patients, friends and family which diet will best prevent heart disease.
There’s been much hype and fanfare surrounding various diets, but the diet that has consistently shown benefit in randomized control studies is the Mediterranean diet. It’s been shown to reduce heart attack and stroke as well as lower LDL, or bad, cholesterol.
The Mediterranean diet is based on the traditional eating habits found in southern Italy and Greece in the early 1960s. It focuses on plant-based foods – heavy on vegetables, fruits, legumes, fish, olive oil and some amount of nuts.
But what does that really mean, and how much of these should we be eating? We can all agree that even too much of good thing is bad. So here’s some helpful advice about how to follow the Mediterranean diet as studied in clinical trials:
The first thing people notice about this diet is the limit on fish, nuts, meat and dairy to only three servings a week – not every day. Also, notice the lack of animal fat. In this diet, meat is an accent and not a centerpiece, of your meal.
Finally, eating is one of the greatest pleasures in life. Enjoy your food, eat what’s good for you in moderation and remember the words of Hippocrates: “Let food be thy medicine, and medicine be thy food.”
More information
https://health.clevelandclinic.org/2015/10/can-get-started-mediterranean-diet/?utm_campaign
Eating plenty of fruits and vegetables, including beans, is linked with a lower risk of lung, oral, esophageal, stomach and colon cancer. It’s unclear yet which components protect the most against cancer, so enjoy a variety of whole foods naturally rich in nutrients.
Eating a diet loaded with these plant-based foods, such as this tasty dish, can help you stay at a healthy weight. Fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.
1 15-ounce can kidney beans, drained and rinsed (or your favorite beans)
1 15-ounce can chickpeas, drained and rinsed
1 cup fresh or frozen edamame
2 tablespoons extra virgin olive oil (or your favorite flavor-infused oil – try garlic or ginger!)
2 teaspoons apple cider vinegar
½ cup chopped shallots or red onion
1 tablespoon fresh chopped garlic (or more to taste)
1 cup grated carrots
1 cup grated cucumbers
1 cup thinly sliced bell peppers (choose a variety of colors)
Handful of chopped flat-leaf Italian parsley
Salt and pepper to taste
Makes 8 servings
Calories 206
Total fat 6g
Saturated fat 0.8g
Fiber 7g
Sugar 5.6g
Protein 10g
Sodium 154.8mg
Calcium 68mg
Magnesium 61.3m
Potassium 519mg