Participants who consumed a walnut-heavy diet showed a higher expression of genes that play a key role in increasing the body's production of L-homoarginine — a deficiency of which has been linked an increased risk of cariovasuclar disease, according to the study authors.to help reduce maternal weight gain and reduce the risk of gestational diabetes," says Largeman-Roth.
"One cup of cooked mustard greens is packed with beta-carotene, lutein and zeaxanthin," says Largeman-Roth, adding that these can help benefit eye health, as well.Regular intake of seafood is linked with a lower risk of cardiovascular events, says Largeman-Roth.
Among all edible plant oils, olive oil has the highest percentage of monounsaturated fat, which can help lower LDL,Olive oil is eaten widely throughout the Mediterranean, Largeman-Roth notes, and it can be used as the primary fat for both cooking and baking. It's also a great base for salad dressings, she adds.Chickpeas or garbanzo beans are another food commonly found in Mediterranean cuisine.
One serving of figs can provide five grams of fiber, 10% of your potassium needs for the day and 6% of your daily calcium needs, says Largeman-Roth. Figs also have a high concentration of phenolic compounds, which act as antioxidants, she adds.