Mediterranean Diet a Barrier to Disease

The Mediterranean diet an appetizing and healthy way of eating and drinking your way to health benefits. It is commonly referred to as the "gold standard for healthy eating".

A large scale study which had been published in March of 2001, in the Journal of the American College of Cardiology, had revealed the effectiveness of this diet to decrease the risk of metabolic syndrome. Metabolic syndrome is used to describe a set of cardiovascular risk factors among them is cholesterol and blood pressure. The American Heart Association estimates that there are around 50 million people who are thought to have metabolic syndrome, please take note that figure is just for the United States.

Metabolic Syndrome and the diet

A study which had been published in the March 15, 2011, issue of the Journal of American College of Cardiology, had revealed findings of 50 studies of the diet containing an overall population of around half a million subjects.

Dr.'s Panagiotakos and Christina-Marie Kastorini stated that the diet is one of the best known and well studied diet patterns. It has been demonstrated to be linked with lowering the risk of cardiovascular disease, type 2 diabetes, obesity and some cancers.

In 2009, a report in the Archives of Neurology, had revealed that this diet seems to be linked to a lessened risk of mild cognitive impairment.

In 2010, a study which was published in the journal of Thorax, had revealed that is seems the Mediterranean diet has the ability to lower a lifetime prevalence of asthma and wheezing.

What is this diet exactly:

In brief is a summary of the components of the Mediterranean diet and lifestyle habits. This is an updated version of scientific updates from the 15th Anniversary Mediterranean Conference:

Grains, vegetable and fruits

These things should be consumed at mostly all of your meals. They are vital sources for energy, vitamins, antioxidants, minerals and fiber.

Whole grains like rye, wheat and barley are best consumed whole and minimally processed. Refining and processing removes a lot of the valuable nutrients.

Vegetables also provide vital nutrients which provides heightened benefits when cooked and drizzled with olive oil.

When it comes to fruit it should be whole fruit and no sugar added fruit juice can give the benefits also however, watch the total calories to portions.

Olives and olive oil

Olives which are consumed whole and widely used in cooking. Olive oil is a main source for dietary fat which is used in dressing salads, cooking, baking and vegetables. Extra virgin olive oil is the best one for use in promoting healthy fats, phytonutrients and other valuable miconutrients.

Nuts, beans, seeds and legumes

These give you healthy fat, protein and fiber. Plus the advantage of add flavor to those Mediterranean dishes.

Herbs and spices

A cooking component of many people to add flavor not to mention it just makes the air smell delightful. The have a very extensive scope of health advocating antioxidants.

Cheese and yogurt

These things are by tradition in this diet and consumed on a regular basis. However, that is in low to moderate amounts no over doing allowed. The calcium in these two things promotes heart health.

Fish and shellfish

As we know from general knowledge these provide us a wealth of protein. Fish like tuna and salmon are loaded with omega 3 essential fatty acid which is for heart health. Shell fish like clams and shrimp can provide alike benefits as well.

Eggs

The egg is a source of high quality protein and is very vital for those who just do not consume red meat.

Meats

Keep in mind they are consumed in small portions and preferably lean cuts. Ground meats should be at 90/10 meaning 90% lean and 10% fat. Poultry is also another good sources especially if you just do not consume meat.

Wine

For a while now wine has been advocated for good heart health which can be consumed regularly but in moderation. Recommendation is one five ounce glass for women and up to two five ounce glasses for men. You should only consume wine if medically you are able and consult with your practitioner especially if you are on any type of medications.

Water

The important part of life. It will keep us hydrated and provide us with energy.

Know your portions

Foods in the bottom of the Mediterranean pyramid may be consumed in large amounts and more often in comparison to the foods at the top which decline in portion size and frequency.

Moderation is key

A balanced healthy diet does work with most food choices. Relaxing with friends over a glass or two of wine or having a few slices of steak that has come off the grill is fine. Just remember the key word of moderation.

Practice a healthy lifestyle

Daily activity is vital for good health and has been shown to decrease the risk for many cancers. Aerobics and walking the dog is great for exercise.

Weight

There has been so much advocacy over the issue of proper weight and why it is vital for good health. Yet the obesity rate keeps climbing.

Get your healthy weight from your doctor or simply go online and use search term BMI calculator. There are many sites in which will provide the information for you just by entering your sex, height and current weight.

The Mediterranean Diet brochure can be download at About Oldways. Sources:

CBS News

Medical News: 21, 13,19

The Oldways