New and important research shows that Mediterranean nutrition can decrease  the risk of heart disease by about 30% – adding to the mass of evidence that a Mediterranean diet is a ‘gold standard’ for good health.

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The research was presented at the 2013 International Congress on Vegetarian Nutrition, and was published in the world-renowned New England Journal of Medicine.

Mediterranean diet characteristics
A Mediterranean diet is characterized by consuming high amounts of olive oil, fruits, vegetables, and whole grains; moderate consumption of fish and chicken, and low consumption of dairy products, red meat, processed meat, and sweets.  Wine is  moderately consumed during meals.

What makes this recent research so special?
There’s nothing new in research showing that a Mediterranean diet has a positive effect on human health.  Many studies have examined the Mediterranean diet’s impact on heart health, and in a scientific review conducted in 2009, the Mediterranean diet was ranked as the diet supplying the most protection against heart disease.
Most of the research conducted so far  was observational and tried to correlate a link between the nutrition of certain populations and the prevalence of heart disease in those populations.  Observational studies can reveal statistical links between a certain diet and the prevalence of heart disease, but they can’t prove a cause-and-effect link.
This means that when a link had been observed between the Mediterranean diet and reduced heart disease risk, it didn’t mean the risk reduction was due directly to the diet. There may have been other factors that weren’t examined, such as healthy weight, greater physical activity, or genetic factors.

The recent research that garnered medical journal headlines around the world is special because it was a randomized controlled clinical trial.  This kind of trial is considered to be the most qualitative in medical research.

During the research, 8713 people were examined: 7447 men aged 55 -80, and women aged 60 -80.  The trial was conducted over five years, between October 2003 and June 2009.
The subjects had no heart disease before the trial, but some had type 2 diabetes, or had at least three significant risk factors among the following: smoking, hypertension, high levels of LDL (the “bad” cholesterol), low levels of HDL (the “good” cholesterol), obesity, or a family medical history of heart disease.
The subjects in the study were randomly divided into 3 equal-sized groups:

  • A group of participants whose diet consisted of the Mediterranean diet with an increased consumption of olive oil
  • A second group whose diet consisted of the Mediterranean diet with an increased consumption of nuts
  • A third group serving as the control group, who consumed a diet consisting of low-fat foods.

The groups were not advised to restrict their calories nor encouraged to exercise.

The results showed that the Mediterranean diet groups showed a decrease of 30% in the risk level for heart disease (among risk populations).

The research findings reinforced previous studies that indicated the benefits and positive healthy effects of the Mediterranean diet on heart health.  The researchers surmised that the Mediterranean diet’s menu – with added extra virgin olive oil or nuts, even without caloric restriction – could significantly decrease the risk of cardiac events in risk populations.

How to adopt a Mediterranean diet menu
Have you decided to adopt a Mediterranean diet?  Here are a few characteristics of the Mediterranean diet, as they were described in the research:

  • Daily consumption of 4 or more tablespoons of extra virgin olive oil (about 60 g per day), or about 30 g nuts per day, consisting of 3 types: 15 g walnuts, 7.5 g almonds, and 7.5 g hazelnuts
  • 3 servings or more of fresh fruit per day
  • 2 servings or more of vegetables per day
  • 3 servings or more of fish (especially the kind that has a high content of fat) or seafood per week
  • 3 servings or more of legumes per week
  • 2 servings or more of “sofrito sauce” per week.  Sofrito sauce contains tomatoes, onions, garlic, herbs, and olive oil
  • Switch red meat with chicken
  • 7 glasses or more of wine per week, only for those accustomed to drinking wine
  • Carbonated beverages no more than once a day
  • Fatty spread such as margarine or butter per day no more than one serving per day
  • Pastries and sweets no more than 3 servings per week
  • Red and processed meat no more than 1 serving per day

And of course, it is recommended to add exercise and maintain a healthy weight.

Let us create the perfect menu for your weight loss goals. Click here to learn more.

 

You’ll need to get RID of these 5 foods from your diet first…

 

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Comments 20

  5. tracychampkin132

    The Mediterranean diet certainly sounds good and is good. I live in the UK and cannot find proper Spanish white onions (we also have red onions) which is always a favourite of ours while on holiday in Menorca. There are a few other ingredients shown on Trim Down Club diets which i don’t understand and have not come across in the UK – is this to do with differences between what we can source in the UK compared with USA?

  6. Ossie-Sharon

    Exercise is indeed key. There are many you can do that will not stress your joints – yoga and Pilates are particularly good for this. We have some great videos and guides – you can get them through Customer Service (through the “Contact Us” link below.

  7. 2fat2luv

    The Mediterranean Diet sounds good but no diet works without exercise! Unfortunately by the time you get really sick of what’s happening and you’ve gained so much–your joints are all shot. The list just kept going.

  8. PamNewman

    We already eat the Mediterranean diet. My problem was that while I was still very active doing a sporting activity 5 x a week plus looking after 4 boys aged 15-0 while I never stopped I had the symptoms of Hyperthyroidism but the doctors would not medicate until my blood became positive. I have since been diagnosed with Sjogren’s Syndrome and sadly had both knees replaced. I then had the left one revised and because I have not been diagnosed as being Hypermobile but am Beighton score of 5 at age 67 I slipped between steps in Ireland and crushed my femur. I now walk with a crutch as there is a 3 inch difference between my legs, no a raised shoe doesn’t work as my knees are at different heights! I now have Psoriatic arthritis just to add to the fun!

  11. darnelltanai

    I have a question about ‘good fat’ and high cholestrol. I am on a low fat/low cholsetrol diet and limit my meat intake to only fish. In addition to other fatty foods, should I avoid eating salmon which is a fatty fish, even though its so called ‘good fat’. Is it better for me to eat lean fish instead?

  16. DianePearson

    I could go for the Mideterranean diet… I am over weight by 61lb (small to med frame) and believe that this is partley responseable for the headaches I suffer…..up to 15 or more attaches per day everyday since I was 45( I am now 64).. I take indomet…….25g 2times a day …….found your site throught the headache internet site…is there other people who have my cronic condition in the trimdownclub.com….I also have a heart conditation…

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