More good news about the Mediterranean diet

[Guest guest]

MORE GOOD NEWS ABOUT THE MEDITERRANEAN DIET

Latest studies confirm benefits for cardiovascular health and weight

 

By Karen Collins, R.D.

Special to MSNBC

Updated: 5:33 a.m. ET Oct. 29, 2004

 

Two new studies bring positive attention back to the Mediterranean Diet. One

study tracked more than 2,300 healthy elderly men and women from eleven

different European countries for ten years. Those people with eating habits that

met at least half the criteria of a Mediterranean diet suffered at least 25

percent fewer deaths during that period.

 

In fact, people who ate a mostly Mediterranean diet, exercised moderately, drank

little to moderate amounts of alcohol, and didn't smoke had 65 percent fewer

deaths than those who followed none or only one of these healthy habits.

Avoidance of these healthy habits was strongly linked to death from cancer or

heart disease.

 

The other new study involved people with metabolic syndrome, a disorder linked

with heart risk. The warning signs for this disorder are waistline obesity, low

HDL (good) cholesterol, high blood triglycerides and insulin resistance. Half of

the participants in this study were told to follow a Mediterranean-style diet

and the other half a traditional low-fat diet. Both groups were asked to

increase their exercise.

 

In time, the Mediterranean group showed reduced markers for inflammation, which

is linked to a risk of heart disease and cancer. Markers for blood vessel health

also improved for this group. After two years, less than half of the group on

the Mediterranean diet still had metabolic syndrome, while almost everyone on

the traditional low-fat diet still had it.

 

Studies back earlier findings

 

The associations seen in these two studies between a Mediterranean-style of

eating with a lower risk of heart disease repeat the findings of past studies. A

recent review of many studies on the Mediterranean diet found that the risk of

heart disease can drop from 8 percent to 45 percent if people follow this diet.

More surprisingly, a recent study found that those who met most of the criteria

for a Mediterranean diet lowered their risk of heart attack by more than 80

percent compared to those who met only one or two criteria.

 

In addition to heart disease and cancer, the Mediterranean diet may help control

weight as well. In the new study with people afflicted by metabolic syndrome,

those on a Mediterranean diet lost more weight than those on a low-fat diet - a

total difference of nine pounds in two years. In an earlier study, a group with

a Mediterranean-style diet of moderate fat content lost the same amount of

weight at first as another group on a low-fat diet, but the Mediterranean group

kept the weight off better. In fact, only one-fifth of the low-fat group could

stick to their diet.

 

Not all foods get a green light

 

Not all so-called Mediterranean foods should form a frequent part of a

health-oriented Mediterranean diet, however. Many high-fat dishes and rich

desserts, like lasagna and tiramisu, have become even less healthy in America.

Originally, these dishes were special occasion treats. And although this diet

does feature olive oil as the main source of fat, the large amounts

traditionally used were appropriate for extremely active farming people. Olive

oil can still be the primary source of fat for us, but it should be used in

moderation to suit our lower calorie needs.

 

Furthermore, alcohol in a Mediterranean diet means one or two glasses of wine

daily. For example, in the recent study of older Europeans, the healthy women

averaged about three glasses per week.

 

To create a healthy Mediterranean-style diet for yourself, focus primarily on

eating vegetables, fruits and whole grains with daily servings of dried beans,

nuts, or seeds. If you eat red meat, consume only small amounts. Serve fish

regularly. Olive oil should be your main source of fat, instead of butter or

margarine. And instead of high-fat, high-sugar desserts and bakery products,

choose fruits, except for special occasions.

 

Nutrition Notes is provided by the American Institute for Cancer Research in

Washington, D.C.© 2004 MSNBC Interactive

URL: http://www.msnbc.msn.com/id/6337122/

 

 

 

 

Laura

 

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