October 22, 2015
The Mediterranean diet is relatively simple to follow. It involves eating meals made up mostly of plants: vegetables, fruit, beans and cereals. You can eat fish and poultry at least twice a week. You don’t have to keep away from carbs; in fact, you should have three servings of those a day, particularly of the whole grain variety.
A glass of wine a day is perfectly fine, too. What you do typically have to limit is the amount of meat, dairy and saturated fat you eat. Cook more with olive oil, as opposed to butter.
In this study, a higher consumption of fish seemed to make a big difference in keeping your brain young. But if you don’t really like fish, scientists at Harvard and Rush University in Chicago created the MIND diet — a combination of the Mediterranean and DASH diet that may be a little bit easier to follow as it requires you to eat less fish and fruit. People who ate a diet close to the MIND diet saw a 53% lower risk of developing Alzheimer’s. Even people who ate the MIND diet “most” (as opposed to “all”) of the time saw a 35% reduced chance of developing the disease. This is considered a significant result.
This latest Mediterranean diet research builds on other evidence that the diet is likely the way to go. It has also been shown as a key to helping you live longer. It helps you manage your weight better and can lower your risk for cancer, and cardiovascular diseases.
February 10, 2015
The Mediterranean diet has been a shining beacon of light in the nutrition world for years. With sound nutritional principles and plenty of positive evidence-based outcomes, doctors and registered dietitians alike regard it as a healthy diet almost anyone can follow to improve their health.
May 28, 2015
The Mediterranean diet emphasizes fresh vegetables, nuts, and healthy fats, particularly olive oil, while downplaying processed foods.
This combination is undoubtedly part of its many health benefits, which includes the reversal of metabolic syndrome, improving body composition, and normalizing your blood pressure and cholesterol levels.
Extra virgin olive oil is clearly one of the “good fats” that should be included in your diet. Just keep in mind that it should not be used to cook with, as it is highly susceptible to oxidative damage when heated. Instead, it should be added cold to salads and other dishes.
Olive oil is a monounsaturated fat whose health benefits stem from it being unrefined and unheated. It also contains vitamin E and A, chlorophyll, magnesium, squalene, and a host of other cardio-protective nutrients.
In addition, it doesn’t upset the critical omega 6:3 ratio, as most of the fatty acids in olive oil are actually omega-9.
Studies have shown that extra virgin olive oil can reduce some cancers, reduce LDL cholesterol levels, and improve rheumatoid arthritis; the same or similar benefits touted by the Mediterranean diet.
Recent research also suggests a Mediterranean-style diet rich in nuts and olive oil can help boost memory and cognition in older adults.