Archive for January, 2010

Mediterranean diet good for the heart

January 28, 2010 at 9:00 pm · Filed under mediterranean diet blog ·Tagged , , ,

Mediterranean diet good for the heart

New research from Spain confirms the benefit of a Mediterranean diet to a healthy heart.

In an analysis of more than 40,000 Spanish adults followed for an average of 10 years, researchers found that sticking to a Mediterranean diet significantly reduced the risk of a first heart attack or other heart disease-related event.

Specific components of a Mediterranean diet differ from region to region but, generally, the key features include high consumption of olive oil, plant-based foods such as fruits, vegetables, legumes, whole-grain cereals, nuts and seeds. Fish is favored over other meat sources with relatively low consumption of red meat. Alcohol, especially red wine, and dairy products are used in moderation.

For years, evidence has been accumulating regarding the protective effects of a Mediterranean diet against heart disease, Genevieve Buckland and associates at the Catalan Institute of Oncology in Barcelona note in the American Journal of Epidemiology.

Studies of varying sizes and designs have shown that a Mediterranean diet can reduce the risk of death in people who’ve had a heart attack, curb the risk of stroke, and boost survival in people living with heart disease, they note.

However, Buckland and associates were concerned that weaknesses in previous research limited the strength of conclusions. To investigate further, they used data collected between 1992 and 2004 from 41,078 healthy men and women from five Spanish centers involved in the 10-country European Prospective Investigation into Cancer and Nutrition, or EPIC, study.

The participants, whose average age was 49 at enrollment, provided information on what and how much they ate. The researchers also took body measurements, asked about behaviors such as smoking and physical activity, and medical history.

Each participant was given a score on an 18-point scale based on how closely their diet adhered to the Mediterranean ideal; the higher the score, the higher the adherence.

During an average follow-up of 10.4 years, 609 of the study participants suffered a heart attack or severe chest pain called unstable angina requiring intervention. Nine of them died.

When the researchers compared these heart events with Mediterranean diet scores and adjusted for confounding factors, they found that the higher the score (and adherence to the Mediterranean diet) the lower the risk of heart disease.

Specifically, high adherence, compared with low adherence, to the Mediterranean diet was associated with a 40 percent reduced risk of a first heart disease-related event, they report.

Heart disease is a top killer worldwide, accounting for roughly 30 percent of all deaths, equal to approximately 17 million deaths annually, the investigators note. Nearly half of these deaths are due to heart disease.

It’s thought that 80 percent of heart attacks and related events could be prevented by modifying behaviors — like adopting a healthy diet. And the current study suggests that drastic diet changes may not be necessary.

Each 1-unit increase in the Mediterranean diet score was associated with a 6 percent reduced risk of heart disease, Buckland and colleagues report. Even a 2-unit increase in Mediterranean score, “which required less drastic and more feasible dietary changes, has a protective effect,” they report.

The researchers say more study is needed to pinpoint key protective components of the Mediterranean diet and how these components confer their protective effects.

In the meantime, however, their results add to a growing body of evidence pointing to the heart health benefits of a diet rich in olive oil, plant-based foods, and fresh fish and low in red meats.

SOURCE: American Journal of Epidemiology, December 15, 2009.

Leave a Comment

Mediterranean diet cuts stomach cancer risk

January 26, 2010 at 4:36 pm · Filed under mediterranean diet blog ·Tagged , ,

Mediterranean diet cuts stomach cancer risk

Apart from its various health benefits, following the Mediterranean diet can help reduce the risk of developing stomach cancer, a new study finds.

The Mediterranean diet had long been linked to a reduced risk of a number of diseases including depression, inflammation, premature death, diabetes, birth defect, cardiovascular disease, Alzheimer’s disease and obesity.

Rich in fruits, vegetables, legumes, fish, cereals and olive oil, with a relatively low intake of red meat and dairy products, Mediterranean diet is believed to protect individuals against gastric cancer, stressing that other diets may boost the risk of the disease.

According to the study published in the American Journal of Clinical Nutrition, adopting the diet lowers by 33 percent the risk of gastric cancer — the second-leading cause of cancer death worldwide.

The study found the stronger the adherence to the diet, the lower the risk of developing the condition became.

“The results add to the evidence for the role of the Mediterranean diet in reducing cancer risk and add further support for the need to continue to promote the Mediterranean diet in areas where it is disappearing,” concluded lead researcher Carlos A. Gonzalez of the Catalan Institute for Oncology in Barcelona.

Scientists urged individuals to adopt a healthy diet and identify dietary recommendations effective in reducing the incidence of this cancer.

Leave a Comment

6 Easy Ways to Follow the Mediterranean Diet

January 19, 2010 at 10:04 pm · Filed under mediterranean diet blog ·Tagged , ,

6 Easy Ways to Follow the Mediterranean Diet

By Janis Graham / Readers Digest

If you’re diagnosed with type 2 diabetes, your doctor will almost certainly tell you that you need to lose some weight. Now research identifies the best way to do it: Eat the Mediterranean way.

In the study, 215 overweight people with diabetes followed either a classic, low-fat regimen (based on American Heart Association guidelines) or a higher-fat, Mediterranean-style diet (lots of olive oil, as well as vegetables, whole grains, and fish and poultry). After four years, both groups had lost similar amounts of weight—but only 44 percent of the Mediterranean-style eaters needed diabetes drugs, compared with 70 percent of the low-fat dieters.

The benefits come partly because a Mediterranean diet is full of healthy foods and partly because it doesn’t rely on fat-reduced foods high in refined carbs, says Dariush Mozaffarian, MD, an assistant professor of medicine at Harvard Medical School. Read on to find out which foods will help your blood sugar.

Eat less of these: Beef, lamb, pork

And more of these: Fish, poultry, beans

Eat less of these: Butter, margarine, butter substitue

And more of these: Extra-virgin olive oil or other vegetable oils such as soy bean and canola

Eat less of these: Low-fat crackers, chips

And more of these: Walnuts or other nuts, sunflower and pumpkin seeds, olives

Eat less of these: Reduced-fat cookies

And more of these: Fresh fruit

Eat less of these: Egg substitute; fat-free yogurt; reduced-fat American, Cheddar, and Swiss cheese

And more of these: Whole eggs; whole yogurt; feta, Parmesan, or goat cheese

Eat less of these: Baked potatoes, bread, rice

And more of these: Roasted or sautéed vegetables tossed with herbs and drizzled with olive oil

Comments (1)

New York Times Recipes for Health – Chickpeas: The Mediterranean’s Most Versatile Legume

January 11, 2010 at 6:42 pm · Filed under mediterranean diet blog ·Tagged ,

As quoted from the New York Times

Chickpeas: The Mediterranean’s Most Versatile Legume

By MARTHA ROSE SHULMAN
Published: November 2, 2009

Of all the many types of beans that I work with, chickpeas (also called garbanzos), the key ingredient in hummus, are the most versatile. They are good cold or hot, at home in a stew, soup or casserole, or without adornment in a salad or pasta. This legume has been cultivated in the Mediterranean for thousands of years, and I don’t know of a country in that region where chickpeas don’t figure in the cuisine.

Chickpeas’ nutty flavor, appealing texture and round shape make them easy to eat one by one. I lay them out in small bowls as an aperitif, along with olives, radishes and marinated broccoli stems.

Like all legumes, chickpeas are noteworthy for their high fiber content, and they’re a good source of protein, manganese and folate. Although all beans taste best if you cook them yourself, canned chickpeas are the best of all canned beans because of their inherent flavor and texture. They don’t even need aromatics when you cook them, and for many dishes you won’t need their broth. For several of this week’s recipes, you’ll have a choice between canned and dried.

Tunisian Chickpea Breakfast Stew

Americans would eat this beautiful spread of chickpeas with condiments at dinner. But in Tunisia, it’s a traditional breakfast dish: a simple bowl of chickpeas flavored with onion, garlic, harissa and olive oil, served with a number of garnishes. It would certainly get you through the day.

For the stew:

1 pound chickpeas, washed, picked over and soaked in 2 quarts water for six hours or overnight

2 tablespoons extra virgin olive oil

1 medium onion, chopped

4 large garlic cloves, green shoots removed, minced

1 tablespoon cumin seeds, lightly toasted and ground

2 tablespoons harissa (or if harissa is not available, 1/2 teaspoon cayenne pepper — more to taste)

Salt to taste

2 tablespoons freshly squeezed lemon juice (more to taste)

For the garnishes, choice of:

Lemon wedges or preserved lemon wedges

Coarse sea salt or kosher salt

Harissa

Chopped fresh tomatoes

Diced green and red bell peppers

Chopped hard-boiled eggs

Rinsed capers

Ground lightly toasted cumin

Finely chopped flat-leaf parsley

Finely chopped cilantro

Croutons

Thinly sliced scallions, both white and green parts

Extra virgin olive oil

1. Drain the chickpeas, and combine with 2 quarts water in a large, heavy soup pot or Dutch oven. Bring to a boil, reduce the heat, cover and simmer one hour.

2. Meanwhile, heat the oil over medium heat in a medium-size, heavy nonstick skillet. Add the onion. Cook, stirring, until tender, about five minutes. Stir in the garlic and cumin, and stir together for 30 seconds to a minute, until the garlic smells fragrant. Remove from the heat, and stir into the beans.

3. After the beans have cooked for an hour, stir in the harissa and salt to taste. Cover and continue to cook for another 30 minutes to an hour, until the beans are very tender and the broth fragrant. Add lemon juice, and taste and adjust salt.

4. Serve the soup. Passing your choice of condiments on a large tray, or have them laid out on a buffet to stir into the soup.

Yield: Serves four to six.

Advance preparation: The finished soup will taste great for another three to four days. Keep in the refrigerator. You will want to refresh the condiments each time you serve. You can make a salad with the leftover beans.

Leave a Comment