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  • (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

(upbeat dance music)

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B2 US mediterranean diet heart disease olive oil olive cholesterol

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

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    Taka posted on 2020/02/11
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