Encouraging Health

Which does the best job of protecting your heart: a Mediterranean-style diet or a low-fat plan?

Either approach is good for your health. But the Mediterranean type gives your ticker some extra protection. Here’s how.

Cholesterol Buster
The Mediterranean-type diet brought cardiovascular disease risk down 15% in a recent study, versus 9% for the low-fat plan. Why the difference? The olive oil, nuts, fruits, veggies, whole grains, and fish that characterize a Mediterranean diet are chock-full of fiber, healthy fats, and antioxidants — all things your heart loves.

Speaking of all things your heart loves, here’s A Sweet Health Treat!

Indulge your sweet tooth with a heart-healthy treat.

Dark chocolate may help lower blood pressure and improve insulin sensitivity in healthy people, a recent study concludes. Flavanols are likely the source of dark chocolate’s health powers. They relax blood vessels and stimulate glucose absorption. Remember to eat chocolate in moderation; it’s still high in fat and calories.

In addition to dark chocolate, other food sources of flavanols include green and black teas, Red Delicious apples with the peels, and apricots. Flavanols are polyphenolic compounds with antioxidant properties. In a recent study, participants’ blood pressure and glucose tolerance were assessed after they consumed either 100 grams of dark chocolate (about 3.5 ounces) or 90 grams of white chocolate daily for 15 days. Participants in the dark chocolate group experienced about a 6-point decrease in systolic blood pressure and a significant improvement in insulin sensitivity compared to people in the white chocolate group. Stick to small amounts of dark chocolate, which contain more flavanols than milk chocolate. White chocolate contains no flavanols. Other important elements of blood pressure control are regular exercise and a varied diet that includes fish, nuts, dry beans, fruits, vegetables, and low-fat dairy and limits saturated fat and sodium.

And More . . .
Some other reasons that might persuade you to eat like the people living in Greece, southern Italy, and other Mediterranean Sea spots:
Your heart could be healthier after only 3 months of it.

It could be a boon to your brain as well as your heart.

Throw in a walk and you’ll get healthy even quicker.

So go ahead, take the first step toward the heart-healthiest diet there is. Step 1: Trade in your beef hamburgers for this delicious Mediterranean take on burgers.

These high-fiber veggie burgers get added body and a pleasant mild flavor from millet, a nutrition powerhouse. They get their spectacular punch from Olive Ketchup and feta cheese.

Makes 7 servings

ACTIVE TIME: 1 1/4 hours

TOTAL TIME: 1 3/4 hours

EASE OF PREPARATION: Moderate

4 sun-dried tomatoes (not packed in oil)
1 1/2 cups vegetable broth or water
1/2 cup millet, rinsed (see Ingredient note)
1/4 teaspoon salt
6 teaspoons extra-virgin olive oil, divided
1 large onion, chopped
3 cups lightly packed baby spinach, stems trimmed
2 cloves garlic, minced
Olive Ketchup, optional (recipe follows)
1/2 cup crumbled feta cheese
1 tablespoon chopped fresh basil
2/3 cup fine dry breadcrumbs
1/4 teaspoon freshly ground pepper
7 whole-wheat English muffins or whole-wheat buns
Arugula & sliced tomatoes for garnish

1. Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
2. Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate to cool to room temperature, about 20 minutes.
3. While the millet cooks, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
4. Prepare Olive Ketchup, if using.
5. Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, breadcrumbs, pepper and the reserved sun-dried tomatoes; mix well.
6. With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
7. Using 2 teaspoons oil per batch, cook 3 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula, tomatoes and Olive Ketchup, if desired.

Read more healthy eating tips at Encouraging Health.