Saturday, March 14, 2009

Live well with Mediterranean diet

What is ‘Mediterranean diet’ ?

Diet that have been followed by 21 countries that border the mediterrniansealike France,Spain,italy,Greece,Morocco,Malta,TurkiIsrael,Labanan,Tunisia Etc..
Diet vary between these countries and also between regions within a country,but there are some similarity in the dietery pattern they expectancy of people residing in mediterranian region are much higher compared to others.Moreover morbidity rate of cancer,Diabetis,Hypertension,coronary artery diseases and stroke are much less in this area.
Mediterranean" diet is not at all a vegetarian diet,but it is given importance to vegetables. It traditionally includes anti-oxidant rich fruits, green leafy vegetables, pasta, rice, olive oil and nuts.

..Olive oil is an important monounsaturated fat source
..Dairy products, fish and poultry are consumed fresh in low to moderate amounts,
..Little red meat is eaten.
..Eggs are consumed zero to four times a week
..Wine is consumed in low to moderate amounts
..Processed,tinned food are out of their menu
..Food stuff with artifical colours and preservervaties are avoided to a great extent

Relevance of Mediterranean diet

To study the association between Mediterranean diet and the risk of developing heart disease, researchers from Spain identified 1,224 older adults at a high risk of cardiovascular disease, 61 percent of whom had metabolic syndrome at the beginning of the study. The participants were divided into three groups- the first group was asked to have a Mediterranean diet with olive oil, the other was asked to have a Mediterranean diet with nuts and the third was advised to have a low fat diet.

It was found that those who followed a Mediterranean, with olive oil or nuts, had lower rates of metabolic syndrome

Further, the prevalence of metabolic syndrome among the men and women who followed the nut-enriched Mediterranean diet fell by nearly 14 percent over one year compared with roughly 7 percent among study participants who followed a traditional Mediterranean diet rich in olive oil.

On the other hand, in a third study group that followed a low-fat diet, the prevalence of metabolic syndrome dipped by only 2 percent.

The above findings suggest that the Mediterranean diet help to manage metabolic syndrome, even without weight loss or exercise. They also imply that the benefits may be greater when people use nuts as a major fat source.

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