The Sweet Mediterranean Treat For A Healthier Heart!
Hey, you may have heard about the Mediterranean diet, you know the diet that’s
been popular for the past 2 decades and emphasizes, lean meats, fatty fish,
whole grains, leafy greens, low-sugar fruits (berries, green apples) nuts, seeds,
and olive oil.
Well, today’s post focuses on olive oil (and some other things) that’ll help you
lower your odds of getting 2 serious health conditions and hopefully
extend your life by 3 or more years.
Olive oil has been in the news for decades and it benefits your health in a
number of ways, like…
reduced risk of breast cancer
stronger bones
fewer aches and pains
youthful and supple skin
lower odds of heart disease and stroke.
That’s right, a lower risk of stroke and heart attacks. It (the oil) contains beneficial
polyphenols, plant compounds that enhance the release of nitric oxide (N.O.)in your
blood vessels.
What is nitric oxide, you ask?
It’s been called a “miracle molecule,” mainly because it keeps blood vessels
healthy, and healthier blood vessels means a reduced risk of heart disease
and stroke. Plus, it (N.O.) increases the number of energy-generating mitochrondria
(the energy cells) to boost metabolism.
So, if a lower risk of stroke and heart attack sounds appealing to you, start adding
a top quality olive oil to your meals, smoothies and stir-fries or add it to the
delicious dessert listed below and you’ll increase levels of N.O. by 55%.
The Dessert:
The Mediterranean No-Churn Olive Oil Ice Cream!
Ingredients:
3/4 cup of sweetened condensed milk
3 Tbs. of extra-virgin olive oil+ and a Tbs. more to use as a drizzle
1/2 tsp. salt
2 cups of heavy cream
To make:
In a bowl, combine the milk, olive oil, and salt.
Get out the mixer, and in a separate bowl, on medium speed, whip heavy
cream until stiff peaks form. Gradually fold whipped cream into milk
mixture; transfer to an airtight container. Freeze overnight and the next day-
scoop out some and drizzle a little olive oil over it. Enough for 4 servings.
And lastly, here are 3 more suggestions as to how to increase your levels
of N.O.
a) Add This To Smoothies-
Yes, olive oil, but also something green. Be it broccoli, kale, collards,
or fresh spinach, doing this increases N.O. levels by 160%.
Leafy greens are packed with nitrates-nutrients that are converted into
N.O. by the body. Not a fan of leafy greens? Beet root powder also
give you the same benefits.
b) Hum-
It can be annoying to those around you, but if you want to increase your
N.O. levels, you must do more of it. Just 5 minutes of humming each day
increases N.O. levels by 1, 500%. And to make it (humming) more
effective, try the “bee breathing” technique. To do: Inhale through
the nose, then exhale while humming. N.O. is produced in the sinus
passages, which means that simply breathing in through your nose
delivers it to your lungs and bloodstream.
c) Take a Supplement-
If the breathing exercise, leafy greens and olive oil are too much, then you
can increase your N.O. levels by taking CoQ10 also known as Coenzyme
10. It increases N.O. levels by 150% in about 2 months.
This nutrient blunts cell-damaging inflammation that impairs N.O. production.
For the best supplement: look for CoQ10 that has ubiquinol listed on the label.
The brand to try: Swanson Ubiquinol, 200 mg. per day, find it online at Walmart.com
Not a fan of supplements: Get CoQ10 from organ meats, (liver and heart)
pork, chicken, fatty fish, (salmon, sardines and trout), oranges and broccoli.
Important tip: Do not take any supplement, (no matter how beneficial) without
talking to your health-care provider first.
Sources:
* Australian Research Team
* Ron Sinha, M.D.
* Journal of Alternative Medicine
* Honest Cooking- Food Blog
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