Selected High Fiber Mediterranean Foods:

Breads and Grains                                                   

Whole wheat pita

Whole grain bread

Whole grains                                                  

Flour, whole wheat                                        

Rice, brown                                                                                  

Fruits

Apricots, dried                                                           

Figs, dried                                                      

Plums, dried                                       

Raisins, red            

Vegetables

Okra                                                               

Parsley                                                                        

Turnips                                                                       

Green peas                                                                 

Squash, green                                                             

Carrots                                                                                   

Broccoli

Cabbage                                             

Cauliflower                                                                            

Legumes

Chickpeas                                                       

Lima beans                                                     

Lentils                                                            

Kidney beans                                                             

Nuts and Seeds

Almonds                                            

Pistachios                                           

Walnuts                                                          

Tahini (sesame paste)  

Note: Check website links at the bottom of this page. Scroll down.

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Thousands of phytochemicals have been identified; there are more than 5000 flavonoids that have been identified.  Many of those biochemicals are antioxidants that can protect us against developing coronary heart disease, certain cancers, and inflammation.

Note: Grape seeds and skin contain OPC's (oligomeric proanthocyanins) which are powerful antioxidants.

The presence of phytosterols, fiber, and monounsaturated fatty acids (olive oil) reduces LDL;   Phytosterols is present in almond, pistachios, walnuts, flaxseeds, wheat germ, rye bread, broccoli, blueberries, raspberries, brussel sprouts, and carrots.  Two grams of phytosterols may lower LDL by 10%.

keep in mind: variety, variety, and variety

Keep in mind: colors, colors, and colors

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Olive oil, fish oil, good proteins, and good carbohydrates are all ingredients of the TMD.  For example, the health benefits of olive oil include lowering LDL (bad cholesterol), lowering blood pressure, reducing risks of developing coronary heart disease/and certain cancers, controls insulin levels, and enhancing cognitive functions.  The presence of polyphenols, oliec acid, vitamin E, and other biochemicals plays a role in healing.  Monounsaturated fatty acids (MUFA) is also present in fatty fish and nuts.  To learn more about olive oil, visit sites below.

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The role of virgin olive oil components in the modulation of endothelial function; 2006

http://www.jnutbio.com/article/S0955-2863%2805%2900290-1/fulltext

Olive Oil Effective against HER-2 Breast Cancer; 2006

http://www.naturalnews.com/025290_oil_olive_fat.html

5 things you may not know about olive oil; CNN 2013

http://www.cnn.com/2013/02/26/health/five-things-olive-oil/index.html?hpt=hp_bn13

Olive oil, the Mediterranean diet and arterial blood pressure; 2004

http://ajcn.nutrition.org/content/80/4/1012.abstract

More Information about olive oil.

http://www.internationaloliveoil.org