Saturday, September 19, 2009 - 1 Comments
By Shawn McKee
Staff Writer
Weight-loss fads come and go, but studies are consistently finding that a traditional Mediterranean diet may not only be a great way to lose weight, but also a good way to reduce your risk of death from chronic diseases.
Researchers recently discovered that, combined with exercise, people who followed the healthy Mediterranean Diet plan lowered their risk of Alzheimer's disease dramatically, in addition to lowering their risk of heart disease,
cancer and Parkinson's.
In repeated studies, scientists confirmed that the Mediterranean Diet can improve health and aid disease prevention. Now, scientists are discovering that the diet along with other healthy lifestyle changes, such as exercise, can have an even bigger impact on health.
In the latest study, published by researchers from Columbia University Medical Center, older Americans who followed the Mediterranean diet and stayed physically active cut their chances of Alzheimer's by 61 to 67 percent.
By itself, the diet reduced Alzheimer's risk by about 40 percent. Other studies have found that the Mediterranean diet by itself reduced the chance of a second heart attack by 50 to 70 percent
compared to those eating a "Western-type" diet.
Rich in fresh, whole foods, the Mediterranean way of eating favors quality over quantity. The diet is sometimes referred to as the wine-lovers diet because it allows people to enjoy a glass of wine -- great news to those of us who take pleasure in a nice glass of wine with dinner.
When following the Mediterranean Diet fresh vegetables, fruits, whole grains and goat-milk cheeses become part of your daily diet. The traditional Mediterranean Diet also incorporates olives and olive oil, nuts, seeds, legumes, dried beans and plenty of seafood.
Your way of eating will look something like this:
Protein: Focus on fish as protein of choice, which contains heart-healthy omega-3 fatty acids. Enjoy a moderate intake of skinless poultry, and if you can't live without your red meat, choose lean cuts and limit it to two or three times per month.
Whole Grains: Focus on whole grain pastas, cereals, rice and breads and -- if you're feeling adventurous -- try couscous or quinoa.
Vegetables and Fruits: Include generous portions of greens, crunchy vegetables and all types of fruit -- great for dessert. Include beans and legumes, potatoes and other starchy vegetables.
Legumes and Dried Beans: Meat-free meals including legumes and dried beans contain adequate protein, generous amounts of fiber, little saturated fat and no cholesterol.
Healthy Fats: Olive oil, canola oil, olives, seeds and nuts contain heart-healthy monounsaturated and polyunsaturated fats; use olive and canola oil in place of butter and other vegetable oils.
Dairy: Emphasize low-fat and nonfat yogurt and cheese. If you prefer, include soy dairy substitutes, fortified with calcium and vitamin D. Choose unsweetened nonfat or low-fat soymilk, soy cheese and yogurt.
Alcohol: A daily glass of wine with meals is optional (unless you have a medical condition that prohibits alcohol, if you're pregnant or nursing, or if you don't currently drink). One drink is one 5 oz. glass of wine; for men, maximum two drinks; for women, one drink.
Learn more about whether the Mediterranean Diet Plan is right for you. You can sign up for any of eDiets Online Plans and get 25% OFF!
If you liked this article, you may also like:
-- Heart Disease Prevention: Take Charge
-- I'm Not Giving Up My Red Wine!
-- Raise Your Glass to Some Wine Basics
Staff Writer
Weight-loss fads come and go, but studies are consistently finding that a traditional Mediterranean diet may not only be a great way to lose weight, but also a good way to reduce your risk of death from chronic diseases.Researchers recently discovered that, combined with exercise, people who followed the healthy Mediterranean Diet plan lowered their risk of Alzheimer's disease dramatically, in addition to lowering their risk of heart disease,
cancer and Parkinson's.
In repeated studies, scientists confirmed that the Mediterranean Diet can improve health and aid disease prevention. Now, scientists are discovering that the diet along with other healthy lifestyle changes, such as exercise, can have an even bigger impact on health.
In the latest study, published by researchers from Columbia University Medical Center, older Americans who followed the Mediterranean diet and stayed physically active cut their chances of Alzheimer's by 61 to 67 percent.
By itself, the diet reduced Alzheimer's risk by about 40 percent. Other studies have found that the Mediterranean diet by itself reduced the chance of a second heart attack by 50 to 70 percent
compared to those eating a "Western-type" diet.
Rich in fresh, whole foods, the Mediterranean way of eating favors quality over quantity. The diet is sometimes referred to as the wine-lovers diet because it allows people to enjoy a glass of wine -- great news to those of us who take pleasure in a nice glass of wine with dinner.
When following the Mediterranean Diet fresh vegetables, fruits, whole grains and goat-milk cheeses become part of your daily diet. The traditional Mediterranean Diet also incorporates olives and olive oil, nuts, seeds, legumes, dried beans and plenty of seafood.
Your way of eating will look something like this:
Protein: Focus on fish as protein of choice, which contains heart-healthy omega-3 fatty acids. Enjoy a moderate intake of skinless poultry, and if you can't live without your red meat, choose lean cuts and limit it to two or three times per month.
Whole Grains: Focus on whole grain pastas, cereals, rice and breads and -- if you're feeling adventurous -- try couscous or quinoa.
Vegetables and Fruits: Include generous portions of greens, crunchy vegetables and all types of fruit -- great for dessert. Include beans and legumes, potatoes and other starchy vegetables.
Legumes and Dried Beans: Meat-free meals including legumes and dried beans contain adequate protein, generous amounts of fiber, little saturated fat and no cholesterol.
Healthy Fats: Olive oil, canola oil, olives, seeds and nuts contain heart-healthy monounsaturated and polyunsaturated fats; use olive and canola oil in place of butter and other vegetable oils.
Dairy: Emphasize low-fat and nonfat yogurt and cheese. If you prefer, include soy dairy substitutes, fortified with calcium and vitamin D. Choose unsweetened nonfat or low-fat soymilk, soy cheese and yogurt.
Alcohol: A daily glass of wine with meals is optional (unless you have a medical condition that prohibits alcohol, if you're pregnant or nursing, or if you don't currently drink). One drink is one 5 oz. glass of wine; for men, maximum two drinks; for women, one drink.
Learn more about whether the Mediterranean Diet Plan is right for you. You can sign up for any of eDiets Online Plans and get 25% OFF!
If you liked this article, you may also like:
-- Heart Disease Prevention: Take Charge
-- I'm Not Giving Up My Red Wine!
-- Raise Your Glass to Some Wine Basics
Labels: Alzheimer's disease, diabetes, diabetes risk, heart disease, heart healthy, mediterranean diets
Comment: October 23, 2008 12:39 AM - 
chester said...
I'm such a big fan of the Mediterranean diet. Awesome whole foods, great spices, unbelievable flavor. I would highly recommend picking up a cookbook and experimenting with the flavors and spices.
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