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- What comes to mind when you think of the Mediterranean?

- 當你想到地中海 會想到甚麼呢?

Perhaps a pristine Italian coastline

也許是未受污染的意大利海岸線

or a dream vacation destination.

或者是夢幻般的度假勝地

Or how about food?

又會想起甚麼食物呢？

The Mediterranean diet has many health benefits

地中海飲食有很多健康益處

that can lower our risk for heart disease.

可以降低患上心臟病的風險

- [Mark] It's a sobering reality

- [馬克] 這是一個殘酷的現實

that one in every four deaths in America

在美國每四個人就有一個

is a result of heart disease.

死於心臟病

One of the main risk factors is having high cholesterol.

高膽固醇是主要的風險之一

Cholesterol is a waxy, fat-like substance.

膽固醇是一種蠟狀 脂肪樣的物質

And when your body makes too much of it,

當你的身體製造太多膽固醇

it can build up on the walls of your arteries.

它會積聚在你的動脈壁上

This buildup restricts the amount of blood

積聚物會限制了血液的流量

and oxygen carried throughout your body

以及在你身體內運輸的氧氣

and can result in a stroke, heart attack,

並可導致中風 心臟病發作

or other forms of heart disease.

或其他形式的心臟病

- [Patricia] Eating a traditional Mediterranean diet

- [帕斯里夏] 遵循傳統的地中海飲食

lowers our risk for heart disease.

降低我們患上心臟病的風險

- The traditional Mediterranean diet

- 傳統的地中海飲食

is legumes and vegetables, whole grains, fruits, nuts,

是豆類和蔬菜 全穀物 水果 堅果

olive oil instead of butter and other types of fat,

橄欖油代替黃油和其他類型的脂肪

small amounts of dairy products

少量乳製品

and small amounts of meat.

和少量的肉類

- [Patricia] The Mediterranean diet has many health benefits

- [帕斯里夏] 地中海飲食有很多健康益處

because it contains high amounts of antioxidants,

因為它含有大量的抗氧化物

protein, and omega-3s.

蛋白質和奧米茄3

- [Mark] But you should shift from avoiding fats entirely

- [馬克] 但是你應該完全避免脂肪

to adding healthy fats into your diet

把健康的脂肪添加到飲食中

that fight bad cholesterol.

對抗壞膽固醇

- [Patricia] To get the good and saturated fats,

- [帕斯里夏] 把好的飽和脂肪

substitute olive oil, nuts, and seeds,

利用橄欖油 堅果和種子替代

as well as avocados into your diet.

以及在你的飲食中加入鱷梨

You can use olive oil for salad dressings,

你可以使用橄欖油去做沙拉醬

stir-fry, make desserts, or replace butter

炒菜 做甜點 或吃麵包時

by dipping your bread in olive oil.

蘸橄欖油來代替抹奶油

- The fats in olive oil are mostly monounsaturated,

- 橄欖油中的脂肪主要是單不飽和的

which help lower cholesterol.

有助於降低膽固醇

- [Mark] The second tip is eat more legumes,

- [馬克] 第二個提示是多吃豆類

like beans, lentils, and garbanzos.

如黃豆 小扁豆和鷹嘴豆

A traditional Mediterranean food like hummus

傳統的地中海食物 如鷹嘴豆泥

is made from garbanzo beans and oil from whole sesame seeds.

是由鷹嘴豆和芝麻油做成的

Try adding hummus to your next sandwich

嘗試下一次做三明治時加入鷹嘴豆泥沾醬

or use it as a dip for pita bread,

或者你吃中東包

carrot sticks, and other vegetables.

胡蘿蔔棒及蔬菜時 可以選用鷹嘴豆泥沾醬

- The third tip is to eat

- 第三個提示是

more nuts and seeds like almonds and walnuts.

多吃堅果和種子 如杏仁和核桃

One thing you can try is instead of having

另外你可以嘗試用

a candy dish on a table, fill it with almonds.

杏仁來取代你糖果盤裏的糖果

This way, as you and your family members walk by,

這樣 當你和你的家人走過

you'll pick up a quick and healthy snack.

你們會享用到一個快速和健康的小吃

There's your tip for the day

這是今天給你的提示

on how you can live healthier longer.

關於你如何活得更健康 更長壽

♫ Live it

♫ 活起來

♫ I'm gonna live it

♫ 我要活起來

♫ Live it

♫ 活起來