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Diet and Heart Disease

The principles of healthy eating for the heart

What about oily fish?

Some studies have shown that eating oily fish regularly can help to reduce the risk of heart disease and improve the chances of survival after a heart attack. It's thought omega-3 fatty acids may keep the heartbeat regular, reduce levels of triglycerides (fatty substances found in the blood) and prevent blood clots forming.

But a British Medical Journal (BMJ) review of 89 studies in 2006 did not find clear evidence that eating oily fish protects heart health or reduces the risk of death after heart attack or stroke.

The British Heart Foundation still recommends eating oily fish, as does the FSA, whose advice to eat two portions of oily fish a week is based on advice from its own scientific committee. Oily fish include fresh tuna, salmon, trout, mackerel and herring. Pay attention to how the fish is prepared: many of these fish are smoked, which means they contain high levels of salt

The Health Benefits of Olive Oil

	The greatest exponent of mono-unsaturated fat is olive oil, and it is a prime component of the Mediterranean Diet. Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is, freshly pressed from the fruit.
	The beneficial health effects of olive oil are due to both its high content of mono-unsaturated fatty acids and its high content of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels.
No other naturally produced oil has as large an amount of mono-unsaturates as olive oil, mainly oleic acid. Olive oil is very well tolerated by the stomach. In fact, olive oil's protective function has a beneficial effect on ulcers and gastritis.
Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs. Consequently, it lowers the incidence of gallstone formation.


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