MARCO BIANCHI'S ADVICE ON PROTECTION
Marco Bianchi, a friend of Reale Mutua Assicurazioni, food mentor, scientific communicator for the Umberto Veronesi Foundation, best-selling author and highly successful blogger, shares his shopping basket to teach us about a healthy, balanced diet.
Your shopping basket should always include the products listed below for their protective and health benefits as well as their flavour!
Fruit and vegetables
Pulses
Wholegrain cereals
Wholemeal flour
Fresh and low-fat cheese
Oily fish
Eggs
Skimmed and lactose-free milk
Vegetable drinks
Dried fruit
Extra virgin olive oil
Water
Red wine
Here are Marco's five tips for healthy living:
Combine physical exercise with a healthy diet. Exercising 3 times a week can reduce the risk of heart disease by up to 50 percent and prevent bowel, breast and prostate cancer.
For the best results at the gym, nourish your muscles well before working out. Recommended pre-training foods include one or two glasses of beetroot juice per day, pure dark chocolate and cherries.
When eaten regularly, chilli pepper lowers LDL cholesterol levels and increases HDL cholesterol, thus reducing the risk of vascular disease.
Eating one egg a day helps to improve lipid levels and increase levels of antioxidants in the blood.
Coffee is not associated with an increased risk of high blood pressure and drinking three or more cups has a protective effect.