We have written about the Mediterranean Diet before. This
is a “safe and sane” diet that focuses on fresh fruits, vegetables, beans,
nuts and olive oil. One of my favorite aspects is the recommendation of a glass
of red wine with dinner. You trade out red meat for fish and fowl, but
otherwise you aren't kept away from too much delicious food. New research shows that the Mediterranean Diet can save your life by protecting
you from heart attack, stroke and heart disease. Want the best for your body?
Adopt the Mediterranean Diet with extra dollop of extra virgin olive oil.
The lead researcher on this study was Dr. Ramón Estruch,
from the Department of Internal Medicine at the Hospital Clinic of Barcelona,
Spain. The results were just published in the prestigious New England Journal of
Medicine. Expect a guest appearance on Dr. Oz in the coming weeks.
The study followed 7,400 volunteers over a five year
period. The volunteers were men between 55 and 80 years old and women between 60 and 80 years old. There were slightly more women than men. Each participant was randomly assigned to one of the three groups, with the same number of people in each group.
The control group was asked to follow a low-fat diet. The second group
was asked to follow a Mediterranean Diet with the addition of nuts, about 30
grams of walnuts, hazelnuts and almonds a day. The third group followed a
Mediterranean Diet with the addition of extra virgin olive oil, about 4
tablespoons every day. All three groups received periodic follow-up visits from doctors over the course of the study.
At the end of the study period, it was observed
that the group following the Mediterranean Diet plus extra virgin olive oil had
a 30% lower risk of heart attack, stroke, or death due to heart disease than the
low fat diet group. The group following the Mediterranean Diet plus nuts had a
28% lower risk of these same issues.
The researchers credit the polyphenols and tocopherols in
extra virgin olive oil for reducing inflammation that leads to heart
disease. The nuts contain lower levels
of anti-inflammatories, so the beneficial impact was reduced.
So what is the take-away from this research? Clearly the
Mediterranean Diet is good for your heart health. The addition of extra virgin
olive oil and/or nuts seems to make the diet even more effective. Plus, both
additions are delicious. This seems like a great way to control your weight and
live long enough to enjoy it!
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