LIVE IT: Reduce Risk of Heart Disease with a Mediterranean Diet

(upbeat dance music) ♫ Live it ♫ I’m gonna live it ♫ Live it – What comes to mind when you
think of the Mediterranean? Perhaps a pristine Italian coastline or a dream vacation destination. Or how about food? The Mediterranean diet
has many health benefits that can lower our risk for heart disease. – [Mark] It’s a sobering reality that one in every four deaths in America is a result of heart disease. One of the main risk factors
is having high cholesterol. Cholesterol is a waxy, fat-like substance. And when your body makes too much of it, it can build up on the
walls of your arteries. This buildup restricts the amount of blood and oxygen carried throughout your body and can result in a stroke, heart attack, or other forms of heart disease. – [Patricia] Eating a
traditional Mediterranean diet lowers our risk for heart disease. – The traditional Mediterranean diet is legumes and vegetables,
whole grains, fruits, nuts, olive oil instead of butter
and other types of fat, small amounts of dairy products and small amounts of meat. – [Patricia] The Mediterranean
diet has many health benefits because it contains high
amounts of antioxidants, protein, and omega-3s. – [Mark] But you should shift
from avoiding fats entirely to adding healthy fats into your diet that fight bad cholesterol. – [Patricia] To get the
good and saturated fats, substitute olive oil, nuts, and seeds, as well as avocados into your diet. You can use olive oil for salad dressings, stir-fry, make desserts, or replace butter by dipping your bread in olive oil. – The fats in olive oil
are mostly monounsaturated, which help lower cholesterol. – [Mark] The second tip
is eat more legumes, like beans, lentils, and garbanzos. A traditional Mediterranean
food like hummus is made from garbanzo beans and
oil from whole sesame seeds. Try adding hummus to your next sandwich or use it as a dip for pita bread, carrot sticks, and other vegetables. – The third tip is to eat more nuts and seeds like
almonds and walnuts. One thing you can try is instead of having a candy dish on a table,
fill it with almonds. This way, as you and your
family members walk by, you’ll pick up a quick and healthy snack. There’s your tip for the day on how you can live healthier longer. ♫ Live it ♫ I’m gonna live it ♫ Live it

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