Mediterranean diet

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Supplement Your Prescription: What Your Doctor Doesn't Know About Nutrition Hyla Cass, M.D. See book keywords and concepts

The simplest, healthy diet to follow is the mediterranean diet, inspired by the traditional eating patterns of some of the Mediterranean countries such as Greece and Southern Italy. Common elements include eating generous amounts of fruits, vegetables, and whole grains; consuming fish on a regular basis; drinking red wine in moderation; using olive oil; and eating very little red meat—basically, a high-fiber, high-antioxidant, low-animal fat, high-monounsaturated fat (that's the fat in olive oil) diet.

The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why Jonny Bowden, Ph.D., C.N.S. See book keywords and concepts

In the famous Lyon Diet Heart Study, those following a mediterranean diet, with its high intake of monounsaturated fat, experiici Tho i rn Honlthioct Fnnrlc nn Farth enced three times the reduction in risk for heart disease than that achieved by statin drugs and had an overall risk of death that was 45 percent lower. There's not much question that monounsaturated fat—like the kind found in macadamia nuts—is awfully good for you.

The Lyon study results were so impressive that the study had to be stopped early for ethical reasons—all participants were given the advice to follow the mediterranean diet, with its generous amount of monounsaturated fat, the same kind found in almonds. Almonds Safe for Diabetics Almonds also contain about 6 g of protein in an ounce, not to mention a hefty 3 g of dietary fiber. And almonds are rich in calcium—1 ounce contains 80 mg. They also contain phosphorus and vitamin E and are an excellent source of magnesium.

Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews See book keywords and concepts

Tomatoes, a featured actor of the health-promoting mediterranean diet, have demonstrated health benefits, particularly in relation to certain types of cancers as well as heart disease. For those reasons alone these SuperFoods would be critical additions to anyone's diet. Given all these positive attributes, and the fact that these four foods are all widely available and delicious, it's easy to see why anyone would be eager to incorporate them into his or her regular diet.

The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why Jonny Bowden, Ph.D., C.N.S. See book keywords and concepts

Research in the Archives of Internal Medicine concluded that greater adherence to the traditional mediterranean diet (including plenty of monounsaturated fat) was associated with significant reduction in mortality among people diagnosed with heart disease. And another study in the same journal compared two groups of people with high blood pressure. One group was given sunflower oil, a typical oil used in Western diets, and one group was given the good stuff: extra virgin olive oil (about which more in a moment).

Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews See book keywords and concepts

One group ate a mediterranean diet that included a moderate fat content of 35 percent. The other group was on a low-fat diet with only 20 percent of calories from fat. After 6 months both groups lost about the same amount of weight. But the real change came after 18 months. By then the average weight loss on the higher-fat diet was roughly 10 pounds compared to the low-fat dieters' loss of about 6 pounds. And after 1 more year the higher-fat diet group had been able to maintain almost all of their weight loss.12 Of course the critical issue here is the type of fat.

The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why Jonny Bowden, Ph.D., C.N.S. See book keywords and concepts

The people on the mediterranean diet experienced 70 percent less heart disease than the group getting the "standard" advice, about three times the reduction in the risk of further heart disease achieved with statin drugs! Their overall risk of death was 45 percent lower than that of the group getting the conventional advice. And—get this— their cholesterol levels didn't change much. Though they had significantly less heart disease and less risk of dying, their cholesterol levels pretty much didn't budge.

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Studies have shown that a mediterranean diet lowers LDL (bad 'I' cholesterol) and elevates HDL (good cholesterol). This diet consists of monounsaturated fats (olive oil), whole grains, fish, chicken, vegetables and fruit. This diet is effective when combined with about 20 minutes of moderate daily aerobic exercise. Increasing fiber in the diet to 40 g daily or adding 2 tbsp of psyllium husks to your food is also a good idea. In overweight patients, particularly male patients, who also have other risk factors for heart disease, medication as well as diet modification is necessary.

Cut out fatty foods, reduce the amount of salt you eat, and follow a mediterranean diet of whole grains, white meat, fruit, vegetables, nuts, and olive oil. Supplements such as fish oil, arginine, hawthorn, and magnesium can be beneficial, and stress reduction is also important. Medication: If an ideal blood pressure reading is not achieved by lifestyle modifications, or if readings are extremely high, then medication is prescribed. A mild diuretic such as hydrochlorothiazide or a beta blocker such as atenolol is usually the first choice.

Handbook of Medicinal Plants Amarjit S. Basra See book keywords and concepts

Rubba, P., The mediterranean diet in Italy, in A.P. Simopoulos and F. Visioli (eds.), Mediterranean diets (Basel: Karger, 2000), pp. 114-126. 31. Bravo, 1998, Polyphenols. Chapter 16 A Modern Look at Folkloric Use of Anti-Infective Agents Lester A. Mitscher INTRODUCTION Plants and animals, including humans, have at least a few things in common. Each supports a thriving population of microbial life that is ordinarily relatively benign.

101 Foods That Could Save Your Life! David W. Grotto, RD, LDN See book keywords and concepts

CANCER PREVENTION: Epidemiological evidence suggests that olive and olive oil consumption as part of a mediterranean diet has cancer-protective properties. COLON CANCER: Spanish researchers found that the active ingredients maslinic and oleanolic acids in olive oil prevented human colon cancer cells from multiplying and restored apoptosis (programmed cell death).

De Lorgeril M, et al. mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction. Circulation. 1999; 99: 779-785. Harris WS, Isley WL. Clinical trial evidence for the cardioprotective effects of omega-3 acids. Curr Atheroscler Rep. 2001; 3(2): 174-179. Jho DH, Cole SM, Lee EM, Espat NJ. Role of omega-3 fatty acid supplementation in inflammation and malignancy. Integr Cancer Ther. 2004 Jun;3(2):98-lll. Kris-Etherton P, Harris WS, Appel LJ. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease.

You Don't Have to be Afraid of Cancer Anymore Bill Sardi See book keywords and concepts

Our data may also explain the cancer-protective effects of the olive-rich mediterranean diet." Source: Biochemical Biophysical Research Communications 334:769-78, 2005 Taxol causes cancer cells, and normal healthy cells to turn into a round shape. They then die off, but not in a selective manner. Healthy cells are killed off with the malignant cells. Using oleuropein, both healthy and tumorous cells appeared rounded after treatment, but the healthy cells then reverted back to their normal shape without toxicity. Oleuropein is a remarkably selective tumor cell destroyer.

The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why Jonny Bowden, Ph.D., C.N.S. See book keywords and concepts

And monounsaturated fats are a key component of the mediterranean diet, which in every major study has been linked with lower rates of heart disease. Great for Eyes, Heart, and Skin! Avocados also contain lutein, a valuable member of the carotenoid family that is a natural antioxidant and helps your eyes stay healthy while maintaining the health of your skin. According to David Herber, M.D.

In Defense of Food: An Eater's Manifesto Michael Pollan See book keywords and concepts

But the quest to pin down the X factor in the diets of healthy populations (PubMed, a scholarly index to scientific articles on medicine, lists 257 entries under "French Paradox" and another 828 under "Mediterranean Diet") goes on, because reductionist science is understandably curious and nutritionism demands it. If the secret ingredient could be identified, then processed foods could be reengineered to contain more of it, and we could go on eating much as before.

Nutrition in the Prevention and Treatment of Disease Ann M. Coulston and Carol J. Boushey See book keywords and concepts

On the other hand, some of the benefits of the mediterranean diet, rich in monounsaturated fatty acids from olive oil (as well as the high fish consumption providing adequate levels of PUFA n-3) may derive from the intriguing finding in the Framing-ham study supporting the notion that some individuals (carriers of the C allele at the -113IT > C SNP) may consume a high percentage of fat, especially MUFA, in their habitual diet without adversely affecting their BMI and their risk of overweight and obesity [147]. F.

The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest Dan Buettner See book keywords and concepts

They don't eat a mediterranean diet." Dr. Gianni Pes, the scientist who first delivered the Blue Zone data to demographers, also told us that environment and lifestyle might be more important factors than genetics to explain the longevity of Sardinians. "Consider, for instance, the genes of inflammation. We expected to find something interesting in Sardinian DNA. We studied several tens of gene variants related to inflammation but we didn't find any evidence of their role in survival of Sardinians. The same for genes related to cancer, and those related to cardiovascular disease.

Supplement Your Prescription: What Your Doctor Doesn't Know About Nutrition Hyla Cass See book keywords and concepts

The simplest, healthy diet to follow is the mediterranean diet, inspired by the traditional eating patterns of some of the Mediterranean countries such as Greece and Southern Italy. Common elements include eating generous amounts of fruits, vegetables, and whole grains; consuming fish on a regular basis; drinking red wine in moderation; using olive oil; and eating very little red meat—basically, a high-fiber, high-antioxidant, low-animal fat, high-monounsaturated fat (that's the fat in olive oil) diet.

Beat Diabetes Naturally: The Best Foods, Herbs, Supplements, and Lifestyle Strategies to Optimize Your Diabetes Care Michael T. Murray See book keywords and concepts

Olive oil is the chief source of fat in the traditional mediterranean diet. This term has a specific meaning. It reflects food patterns typical of some Mediterranean regions in the early 1960s, such as Crete, parts of the rest of Greece, and southern Italy. The traditional mediterranean diet has shown tremendous benefit in fighting heart disease and cancer, as well as diabetes. It has the following characteristics: þOlive oil is the principal source of fat. þIt focuses on an abundance of plant food (fruit, vegetables, breads, pasta, potatoes, beans, nuts, and seeds).

Nutrition in the Prevention and Treatment of Disease Ann M. Coulston and Carol J. Boushey See book keywords and concepts

Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: final report of the Lyon Diet Heart Study. Circulation 99, 779-785. 232. Bucher, H. C, Hengstler, P., Schindler, C, and Meier, G. (2002). N-3 polyunsaturated fatty acids in coronary heart disease: a meta-analysis of randomized controlled trials. Am. J. Med. 112, 298-304. 233. Burr, M. L. (1992). Fish food, fish oil and cardiovascular disease. Clin. Exp. Hypertens. A. 14, 181-192. 234. Dolecek, T. A., and Granditis, G. (1991).

Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: Final report of the Lyon Diet Heart Study. Circulation 99, 779-785. 98. Kris-Etherton, P., Eckel, R. H., Howard, B. V., St. Jeor, S., and Bazzarre, T. L. (2001). Lyon Diet Heart Study: Benefits of a Mediterranean-style, National Cholesterol Education Program/American Heart Association Step I dietary pattern on cardiovascular disease. Circulation 103, 1823-1825. 99. Wang, C, Harris, W. S., Chung, M., et al. (2006).

The Myth of Alzheimer's: What You Aren't Being Told About Today's Most Dreaded Diagnosis Peter J. Whitehouse and Daniel George See book keywords and concepts

It appears that the various components of the mediterranean diet do promote lower inflammation, oxidative stress, and serum protein levels, which in turn lower risk for vascular problems that can contribute to brain aging—hypertension, cardiovascular disease, stroke, dyslipidemia, and diabetes. A diet high in fruits and vegetables will also suffuse bodies with micronutrients and antioxidants that may protect the brain by mopping up free radicals potentially hazardous to neurons. Was Mom right about fruits and vegetables?

Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well Elaine Magee See book keywords and concepts

Keys first observed the health and habits of the people in Crete, researchers are still examining the mediterranean diet, with some of the most recent studies finding that the magic seems to be in the combination of foods rather than one or two particular ingredients (like olive oil or wine).

The Myth of Alzheimer's: What You Aren't Being Told About Today's Most Dreaded Diagnosis Peter J. Whitehouse and Daniel George See book keywords and concepts

Lessons from the Mediterranean In recent years, nutritionists have extolled the benefits of what has come to be known as the mediterranean diet, which broadly consists of a high intake of fish, fruits and vegetables, legumes, cereals, and olive oil, and a low to moderate intake of dairy products, red meat and poultry, and alcohol. This is a diet thought to be vaguely reminiscent of our hunter-gatherer ancestors (minus dairy, oil, and alcohol), and thus more in accordance with our genetic inheritance.

Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well Elaine Magee See book keywords and concepts

It also doesn't hurt that the mediterranean diet is associated with a lower body mass index (BMI) and lower levels of obesity. According to Dimitrios Trichopoulos, MD, PhD, from the Harvard School of Public Health, who recently studied the diets of more than 20,000 Greeks W1F4JM' OLIVE OIL Aside from being flavorful and delicious, olive oil is rich in monounsaturated fat and offers a wealth of benefits over the higher polyunsaturated vegetable oils. Consider the following: Olive oil may decrease the risk of cancer.

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Colleagues at the Emory University School of Medicine, Department of Cardiology, also recommend the mediterranean diet Pyramid. That kind of healthy (and delicious) diet combined with a little bit of time in the sun (about ten to fifteen minutes a day), and you will get all the vitamins and minerals you need. So spend your vitamin money on something else, like a vacation. Rest and relaxation will do more for you than a bottle of letters.

Patients with heart disease who followed the mediterranean diet had a 50% to 70% reduction in recurrent heart attacks.7 Overall, this diet had a much more beneficial effect than either statins or weight-loss drugs, and without side effects. You'll lose weight eating this way, and you'll look and feel great. The Bottom Line Don't take diet pills, herbs, or supplements. Not for a few weeks, not for a few days, not ever. Not alone and not in combination with a diet program.

Several studies have shown sustained weight loss with the mediterranean diet.5 This diet is high in vegetables (550 g/day, or 20 oz/day), legumes (9 g/day or 1/3 oz/day), fruits and nuts (360 g/d or 10 oz/day), cereals (180 g/d or 6 oz/day), and fish (24 g/d, or 1 oz/day), and low in other meat, including poultry (120 g/d or 40 oz/day) and dairy products (200 g/d or 70 oz/day). Alcohol consumption was 10 to 50 g (one to four glasses of wine) per day for men and 5 to 25 g (one to two glasses of wine) for women.

Patients with heart disease who followed the mediterranean diet had a 50% to 70% reduction in recurrent heart attacks.59 These results are twice as good as those of any medication. It's a pretty simple diet to follow over the long term. Eat at least one serving of fruit every day, which I define as one apple, one banana, one peach, one cup of blueberries, and so on. Have three or four servings of vegetables every day: a cup of broccoli, two or three cups of leafy greens, a cup of tomatoes, etc.

Foods that are a part of the mediterranean diet, like fish, olive oil, and nuts, increase "good" HDL cholesterol and reduce "bad" LDL cholesterol. These foods are high in omega-3 fatty acids [like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)] and low in omega-6 fatty acids. Omega-3s are better at increasing good cholesterol and lowering bad cholesterol than are omega-6s.

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