True health and wellness via The Mediterranean Diet

There’s something special about the diets of people who live in the countries along the Mediterranean Sea. In fact, they’ve been the subject of intensive research for more than 50 years, ever since Ancel Keys first organized his legendary, post-World War II Seven Countries Study, a state-of-the-art research project for its time which has since been expanded upon by scientists over the years.

Researchers from Italy’s National Institute for Food and Nutrition Research studied the diets of 131 healthy adults, rating them for overall adherence to a traditional Mediterranean diet. They found that those with greater adherence had higher levels of circulating carotenoids, as well as vitamin A and vitamin E; improved levels of endogenous antioxidants, and higher levels of anti-inflammatory biomarkers. The researchers concluded in a November 2011 issue of Nutrition Journal that the Mediterranean dietary pattern is associated with significant amelioration of multiple risk factors, including a better cardiovascular risk profile, reduced oxidative stress, and inflammation modulation.

“There’s overwhelming evidence confirming that the Mediterranean diet lowers the risk of heart disease and diabetes; the evidence is very clear and compelling,” says Dariush Mozaffarian, MD, DrPH, an associate professor at the Harvard School of Public Health who conducts research in the field of diet and cardiovascular health. Indeed, cardiovascular disease reduction has been one of the most consistent findings related to the Mediterranean diet. In the European Prospective Investigation Into Cancer and Nutrition cohort study, published April 2005 in the Archives of Internal Medicine, higher adherence to the Mediterranean diet was linked with a 27% lower mortality rate among people with prevalent coronary heart disease.

There are already many proven benefits to following a Mediterranean diet, and now we can add another one: a new study of the dietary habits of about 1,000 people found that the high levels of monounsaturated fats found in a Mediterranean diet may help your smarts by protecting against small vessel damage in your brain. That benefit may help slow cognitive decline as well as prevent strokes.

Fish and shellfish are important protein sources. Omega-3-rich fish such as tuna, herring, sardines, salmon, and bream, and mussels, clams, and shrimp are consumed frequently. Eggs are included regularly. Good sources of high-quality protein, eggs are used in place of meat in traditional dishes. Meats are eaten in small portions. Small amounts of lean meats are consumed, along with moderate portions of poultry, which is lower in saturated fats. Sweets are consumed in small amounts. Fruits are a regular treat, while small servings of sweetened desserts are consumed less frequently. Wine is consumed often but in moderation. Up to one 5-oz glass of wine per day for women and up to two 5-oz glasses for men is considered moderate.

The Mediterranean Diet is the word’s leading diet plan for help against Alzheimer’s. If you are looking for more information on what The Mediterranean Diet really is, check out The Mediterranean Lifestyle website.

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