We’ve all heard the saying “When in Rome, do as the Romans do.” New studies reveal that we shouldn’t just do as they do, we should eat as they do too! Following a Mediterranean-type diet—a blend of traditional cuisines of the countries that border the Mediterranean Sea—has been found to provide many health benefits, such as reducing the risk for heart disease and cancer. Truestar is here to give you the latest scoop on the Mediterranean diet and show you how you can eat Mediterranean style!

What is the Mediterranean diet?

• A high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds
• Olive oil is an important monounsaturated fat source
• Dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten
• Eggs are consumed zero to four times a week
• Wine is consumed in low to moderate amounts

The Mediterranean lifestyle also includes regular physical activity and tight social and family bonds, such as enjoying a shared meal.

Show me the research!
Numerous studies both old and new have been conducted to better understand the role the Mediterranean diet plays on one’s health. Following are a few of the more recent studies:

• A study published in the Journal of the American College of Cardiology (July 2004) studied the effect that the Mediterranean diet has on the heart, particularly the role that diet plays on inflammation. The study looked at roughly 3,000 Greek men and women over the course of one year. The researchers interviewed the subjects and measured several proteins and other markers that are associated with inflammation and blood clotting. They found that those who stuck to a Mediterranean diet tended to have significantly lower levels of the inflammation and blood clotting markers. The study highlighted the role that the Mediterranean-type diet can have on protecting the heart.

• A study by researchers at Wageningen University in the Netherlands, published in the Journal of the American Medical Association (Sept 2004) showed how eating more Mediterranean foods effects death rate among elderly individuals living in 11 European countries. Researchers found that:

o Those who adhered to the Mediterranean diet alone lowered their risk of death by 23%.
o Those who drank alcohol moderately lowered their risk of death by 22%.
o Those who engaged in 30 minutes of physical activity per day lowered their death risk by 37%
o Those who were nonsmokers lowered their risk of death by 22%
o Those who had all four of these healthy lifestyle factors lowered their death risk from any cause by 65%. They also had lower coronary heart disease, cardiovascular disease and cancer rates.

• In a study from the University of Athens, published in the New England Journal of Medicine (June 2003), researchers found that people who ate a Mediterranean type diet had a 33% reduction in the risk of death from heart disease. The study also showed that the cancer death rate was 24% lower than the death rate for those who ate other foods.

• People affected by metabolic syndrome—a cluster of symptoms such as abdominal obesity, insulin resistance, hypertension, abnormalities of blood clotting, low HDL and high LDL cholesterol levels and high triglyceride levels—are at a higher risk for heart disease and type 2 diabetes later in life. A recent study in the Journal of the American Medical Association showed that people who followed a Mediterranean diet had significant decreases in metabolic syndrome symptoms and risk factors and improvements were made in good cholesterol compared to those who weren’t on the diet.

Eat well and live well. For more articles like this one please visit: www.truestarhealth.com