Mediterranean Diet Focus in Greece

Studies have shown that the Mediterranean Diet ‘reduces fatality’ in individuals that suffer from coronary heart disease. With that focus, researchers, Drs. Trichopoulou, Bamia and Trichopoulos, analyzed this assumption to show how advantageous the Mediterranean Diet could be to individuals who decide to pursue a healthy eating life style. Research previously done by a fellow named Keys stated that the reason the Mediterranean Diet was indeed such a beneficial diet in regards to coronary heart disease is because the “diet [is] low in saturated lipids that conveyed protection…by lowering plasma cholesterol levels.” For those of you that do not know what plasma is; it is basically the liquid component of your blood. Now researchers feel as if the diet has shifted away from “low content of saturated lipids” and are now focusing on “high content of olive oil and…toward its overall…characteristics.” Instead of just focusing primarily on coronary heart disease the Mediterranean Diet is able to “include possible effects on total mortality” which would be more helpful in learning what the Mediterranean Diet can do to someone if they stick to this healthy lifestyle for a long term process.

It’s quite fascinating to learn and follow how researchers go about these kinds of studies. The way in which these scientists went about this study is that they used 1302 Greek men and women and followed up on them for an average of about 4 years. They looked to see the relationship between someone who was able to stick to the Mediterranean Diet and to what degree and its association to individuals diagnosed with coronary heart disease. The main purpose is to see the survival rates of these individuals that stuck with and followed the traditional Mediterranean Diet. Through several scientific methods and intensive researcher these doctors were able to conclude what they had thought from the get go. They were able to show that there is in fact “greater adherence to the traditional Mediterranean diet [and] is associated with a significant reduction in mortality among individuals diagnosed as having coronary heart disease.” Please check out the reference below if you are interested in following up with these doctors’ research.

Reference:

(1) Trichopoulou, A., Bamia, C., and Trichopoulos, D. “Mediterranean Diet and Survival Amont Patients with Coronary Heart Disease in Greece.” Arch Intern Med. 2005’ 165: 929-935.

New Season. New You: Analyzing the Mediterranean Diet

This season of blogs will be concentrating more on the many researchers and scientists out there that are focusing their studies on the Mediterranean Diet and its effects on the many individuals that choose to live the Mediterranean life style. Occasionally I will give tips and recipes that you might be interested in indulging your taste buds in. By following and appreciating the research involving the Mediterranean Diet I hope to encourage you or any of your fellow friends, neighbors, and family to give it a try and spread the word on how much impact this diet can have on your life. If you’re currently living the Mediterranean lifestyle I hope that you recognize the importance and how much better the quality of your life could be just by changing some possible nasty habits for instance. It is not hard to follow this life style; take a look at my past blogs and get and idea of what the Mediterranean Diet has to offer. Let’s start this blog off right with research done by Francesco Sofi and colleagues.

The finalized published study done by these researchers titled their work as, “Adherence to Mediterranean diet and health status: meta-analysis,” and the purpose of this study was to review “all the prospective cohort studies that have analyzed the relation between adherence to a Mediterranean diet, mortality, and incidence of chronic diseases in a primary prevention setting.” Basically the study is there to show the benefits of what happens when you stick to a diet such as the ‘Mediterranean Diet’ in regards to the many chronic disease that many individuals continue to suffer with. The analysis focused on research that was done in this field from 1966 to June of 2008.

This included 12 studies on a total of “1,574,299 subjects followed for a time ranging from three to 18 years.” The researchers concluded that the Mediterranean diet reduces the risk of developing Parkinson’s and Alzheimer’s disease and lowers the chances of suffering and dying from a cardiovascular disease or cancer. Overall, by sticking to a Mediterranean diet you are significantly ‘improving your health status.’ Life is about being healthy, happy and doing well for yourself and others. Why not take better care of yourself and start making others aware of the importance of a greater and healthier life.

Reference: (1) Sofi F, Cesari F, Abbate R et al. Adherence to Mediterranean diet and health status: meta-analysis. BMJ 2008; 337: a1344. DOI: 10.1136/bmj.a1344

Mediterranean Diet and Longevity

Statistics have shown that there is very clear evidence that the Mediterranean population live a beneficial life; those who follow their ‘way of life’ when it comes to eating healthy will be rewarded tremendously throughout their life. Studies done by researchers over the past three decades concluded that following the Greek version of the Mediterranean diet is associated with longer survival. Researchers collected data from three studies to ensure that the Mediterranean diet is in fact a great asset to an individual’s daily life. To refresh your memory or for anyone who does not know much about the Mediterranean diet, the diet originates from the Greeks who consume a fair amount of olive oil and high portions of vegetables and fruits.

Amazingly, studies have shown that “death rates in the Mediterranean region were generally lower and adult life expectancy [were] generally higher in comparison to the economically more developed countries of northern Europe and North America….” The Mediterranean diet along with its healthy benefits has proven to show that it has a good effect on a ‘range of diseases.’ According to the studies done by Trichopoulou et al (1995), there are ‘eight desirable key features’ that are presented in the traditional diet in the Mediterranean area. These eight components are listed as:

(1) high monosaturated-to-saturated fat ration

(2) moderate ethanol consumption

(3) high consumption of legumes

(4) high consumption of cereals (including bread)

(5) high consumption of fruits

(6) high consumption of vegetable

(7) low consumption of meat and meat products

(8) moderate consumption of milk and dairy products

Another great aspect of the Mediterranean diet is the fact that the food associated with this diet usually consists of a great amount of antioxidants. Antioxidants have been proven to greatly benefit an individual’s health. Greens (vegetables, salads, etc.) that are eaten and cooked in a healthy way contain a great amount of flavonoids which is said to be “considerably higher than those found in red wine and black tea.” Flavonoids are known for their antioxidant properties and sometimes are called blioflavonoids. The Mediterranean diet allows for a healthy moderation of red wine which has also shown its benefits in many other studies as well.

References:

(1) Trichopoulou A & Vasilopoulou E (2000): Mediterranean diet and longevity. B J. Nutr. 84(Suppl), S205–S209.

(2) Adherence to a Mediterranean diet and survival in a Greek population. A. Trichopoulou, T. Costacou, C. Bamia, et al., N Engl J Med, 2003, vol. 348, pp. 2599--2608