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The Anti-inflammation Mediterranean Diet
At the 46th annual conference of the American Heart Association two weeks ago researchers reported on the anti-inflammatory affects of the Mediterranean diet. They noted that in their study of healthy people, 326 women and 585 men ate a Mediterranean diet, which is high in fruits and vegetables and low in saturated fat.
Adherence to the diet was measured by scoring the frequency with which participants ate certain foods, including fruits, vegetables, legumes, nuts, seeds and grains, meat and meat products, dairy products, fish, and alcohol. They also noted the mono-unsaturated-to-saturated fat ratio in the participants' diets.
The study group was monitored for 23 months in 2002-2003 and their blood C-reactive protein (CRP) levels were measured periodically during the study. CRP is a non-specific marker of inflammation that has been tied to an increased risk of heart disease, heart attack, and stroke. Researchers observed lower levels of CRP in individuals in the study; they speculate that this lower CRP level will translate into a decreased cardiovascular disease risk.
When I was working in a cardiac rehab program ten years ago a group of our patients participated in a study the measured a traditional, American Heart Association endorsed low-fat diet against the Mediterranean diet for their affects on blood lipid profiles and weight loss.
Many of the participants who were lucky to be randomly assigned to the Mediterranean diet group were happy to see a significant improvement in their lipids and waistline when compared to their counterparts eating a more traditional heart healthy diet. Even greater was the fact that they enjoyed what they were eating more and found it easier to continue to eat this way for the long-term.
The Mediterranean diet isn't actually a single diet, but more accurately it is described as a 'style' of eating that is associated with the countries that surround the Mediterranean sea, particularly Spain, Italy, and Greece. The Mediterranean diet is full of healthy, low fat food choices and like any style of eating, it's is difficult to take it out of its native context, "American-ize" it and have it remain healthy.
We Americans tend to think that if something is good for us, the more of it we should eat. Hence our food is drowning in olive oil and our portions are huge and we go back for seconds! We also don't get the exercise that is inherent in a lifestyle that is based on walking, not riding in a car.
The Mediterranean diet has a lot to offer you, but like any way of eating, moderation is key. There are some fabulous cook books out there to help you eat in a healthy Mediterranean way. Borrow a few from the library and stick to the recipes until you are able to cook without guidance. Eat appropriately sized portions and put the rest away for lunch tomorrow, and then get out for a walk!
Laurie
Why do strong arms fatigue themselves with frivolous dumbbells? To dig a vineyard is worthier exercise for men. Marcus Valerius Martialis (40 AD - 103 AD)
Related Topics: Dean Ornish: Lifestyle Program, WebMD Daily Video: Cholesterol Busting Exercise
Technorati Tags: diet, cholesterol, heartdisease, mediterraneandiet, hearthealthydiet
Adherence to the diet was measured by scoring the frequency with which participants ate certain foods, including fruits, vegetables, legumes, nuts, seeds and grains, meat and meat products, dairy products, fish, and alcohol. They also noted the mono-unsaturated-to-saturated fat ratio in the participants' diets.
The study group was monitored for 23 months in 2002-2003 and their blood C-reactive protein (CRP) levels were measured periodically during the study. CRP is a non-specific marker of inflammation that has been tied to an increased risk of heart disease, heart attack, and stroke. Researchers observed lower levels of CRP in individuals in the study; they speculate that this lower CRP level will translate into a decreased cardiovascular disease risk.
When I was working in a cardiac rehab program ten years ago a group of our patients participated in a study the measured a traditional, American Heart Association endorsed low-fat diet against the Mediterranean diet for their affects on blood lipid profiles and weight loss.
Many of the participants who were lucky to be randomly assigned to the Mediterranean diet group were happy to see a significant improvement in their lipids and waistline when compared to their counterparts eating a more traditional heart healthy diet. Even greater was the fact that they enjoyed what they were eating more and found it easier to continue to eat this way for the long-term.
The Mediterranean diet isn't actually a single diet, but more accurately it is described as a 'style' of eating that is associated with the countries that surround the Mediterranean sea, particularly Spain, Italy, and Greece. The Mediterranean diet is full of healthy, low fat food choices and like any style of eating, it's is difficult to take it out of its native context, "American-ize" it and have it remain healthy.
We Americans tend to think that if something is good for us, the more of it we should eat. Hence our food is drowning in olive oil and our portions are huge and we go back for seconds! We also don't get the exercise that is inherent in a lifestyle that is based on walking, not riding in a car.
The Mediterranean diet has a lot to offer you, but like any way of eating, moderation is key. There are some fabulous cook books out there to help you eat in a healthy Mediterranean way. Borrow a few from the library and stick to the recipes until you are able to cook without guidance. Eat appropriately sized portions and put the rest away for lunch tomorrow, and then get out for a walk!
Laurie
Why do strong arms fatigue themselves with frivolous dumbbells? To dig a vineyard is worthier exercise for men. Marcus Valerius Martialis (40 AD - 103 AD)
Related Topics: Dean Ornish: Lifestyle Program, WebMD Daily Video: Cholesterol Busting Exercise
Technorati Tags: diet, cholesterol, heartdisease, mediterraneandiet, hearthealthydiet
