Enjoy the Mediterranean, take a “Meal Trip” – Day 9

The Mediterranean Diet is often touted as “The Healthiest Diet on the Planet – and I am a huge fan!  A recent study by US News & World Report ranked it #1 for Plant based diets and tied for third for overall diets.  The other diets on the top of the list are all plans developed by organizations, where the Mediterranean diet is essentially a way of life characterized by the people that live on the Mediterranean Sea.

Mediterranean diets are characterized by a diet rich in extra virgin olive oil (EVOO) as the primary culinary fat; high consumption of fruits, vegetables, nuts and legumes; moderate to high consumption of fish and seafood; limited consumption of red meats and dairy; and moderate intake of red wine. Mediterranean diets have been associated with a lower risk of cancer, childhood asthma, heart attacks and stroke. But, until now, the evidence was founded on studies showing that people from Mediterranean countries have a lower incidence of these health issues.

Recent Research:

Heart Disease

In April 2013, the New England Journal of Medicine (NEJM) published the findings from the first major clinical trial to measure the Mediterranean diet’s effect on heart risks. The study ended early after approximately 5 years because the results were evident. The PREDIMED study was a large primary prevention trial with 7,447 subjects with a high cardiovascular risk that were put on a Mediterranean diet with EVOO or nuts OR on a low fat diet. After 4.8 years, the risk of major cardiovascular events decreased by 30% in the Mediterranean diet group with EVOO and decreased 28% in the Mediterranean diet group with nuts as compared to the low-fat diet. The groups that were placed on the Mediterranean diet were more compliant than the low-fat group.

Brain Power

A study at a university in Spain found that a Mediterranean diet with EVOO or mixed nuts improved the brain performance of older people better than a low-fat diet. Researchers hypothesize that the antioxidants and polyphenols in the Mediterranean diet may reduce the oxidative stress associated with neurodegeneration. This study involved a small number of participants that were followed for 6 years who had a greater risk of developing heart issues. It isn’t clear if the same benefits would remain for the general population.

A REGARDS study published in the April 2013 issue of Neurology looked at the diets and cognitive abilities of more than 17,000 people. Researchers found that healthy people with an average age of 64 years old who followed the Mediterranean diet were 19% less likely to develop problems with their thinking and memory skills. Unfortunately, the diet did not help people with diabetes ward off mental decline.

Med Diet1

Key Principles

  • Eat 5 to 9 servings of fruits and vegetables daily
  • Enjoy fish and seafood several times per week
  • Limit portions of beef, poultry and grain
  • Limit frequency of beef to a couple times per month
  • Incorporate beans and lentils into weekly meals
  • Use healthy fats such as olive oil in place of butter
  • Use herbs such as rosemary, thyme, basil, parsley and oregano instead of salt
  • Eat lighter smaller meals
  • Enjoy nuts with meals and snacks
  • Limit processed foods
  • Enjoy leisurely meals with family and friends
  • Partake in regular physical activity

 

Health & Bliss to You,

Susie

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