The Mediterranean diet
has long been celebrated as one of the healthiest diets in the world,
but it’s not only a diet, it’s a lifestyle change that can actually add
years to your life.
Research continues to prove that a diet rich in plant foods and
healthy fats protects against the development of cardiovascular disease,
type 2 diabetes, hyperlipidemia, metabolic syndrome, types of cancers
and Alzheimer’s disease. And overall, eating a Mediterranean diet leads
to a longer life span.
A 2011 meta-analysis published in the Journal of the American College
of Cardiology analyzed the results of 50 studies covering about 535,000
people to examine the effects of a Mediterranean diet on metabolic
syndrome and found those who ate it had lower blood pressure, blood
sugar and triglycerides.
The Mediterranean diet is inspired by traditional dietary patterns of
residents along the Mediterranean coast. Places such as southern Italy,
Greece and Spain have greatly influenced the dietary components.
The core aspects of the diet include nuts, whole grains, olive oil,
fruits, vegetables, unrefined cereals, high consumption of legumes,
moderate to high consumption of fish, moderate consumption of cheese and
yogurt and occasional consumption of wine. Limiting red meat to a few
times a month is also recommended.
Fruits and vegetables are rich in antioxidants which protect us from
free radicals – chemicals that play a role in the development of cancer.
Flavenoids in red wine also have powerful antioxidant properties and
contribute to good health. Nuts are high in monounsaturated fats, most
notably oleic acid, which has been associated with a reduction in
coronary heart disease risk. For optimum benefit, honey-roasted or
heavily salted nuts should be avoided.
Olive oil is a staple of the Mediterranean diet, and has been shown
to play a role in lowering LDL (bad cholesterol). There is also evidence
that antioxidants in olive oil have anti-inflammatory and
anti-hypertensive effects. Whole grains, another important part of the
diet, contain little unhealthy trans fats, and are often eaten with
olive oil.
Exercising and enjoying food with family and friends is also emphasized when adopting the Mediterranean diet.
Dr.
David B. Samadi is the Vice Chairman of the Department of Urology and
Chief of Robotics and Minimally Invasive Surgery at the Mount Sinai
School of Medicine in New York City. He is a board-certified urologist,
specializing in the diagnosis and treatment of urological disease, with a
focus on robotic prostate cancer treatments.
Read more: http://www.foxnews.com/health/2013/03/08/protecting-your-heart-with-mediterranean-diet/#ixzz2NEl9ec2x
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