Mediterranean Diet reduces risk of cancer, lowers risk of heart disease. Benefits of the Mediterranean Diet believed to be derived from a diet rich in vegetables, complex carbohydrates and so called healthy fats such as omega-3 fatty acid found in fish

Mediterranean Diet Proves Healthy

Lowers Cancer and Heart Risks

Mediterranean Diet calls into question Federal eating guide lines which propose a low-fat, high-carbohydrate diet. A recent study involving 22,043 adults who live in Greece, was carried out by researchers from the Harvard School of Public Health and the University of Athens Medical School. This study showed  a Mediterranean diet which is as much as 40% fat, reduced the chance of dying from heart disease or cancer by more than 25%. Many other studies of populations who eat a traditional Mediterranean Diet have shown a reduced incidence of heart disease, cancer, other chronic diseases and a relatively long life-expectancy. 

Mediterranean Diet -  What is it?

Mediterranean Diet favors vegetables, fruits, olive oil and fish.  The Mediterranean diet is more of a lifestyle than what would be traditionally known as a diet.  Along with eating fewer processed foods, they have a more active lifestyle than the typical North American.  It is widely felt by health professionals that the Mediterranean Diet is healthier than the American diet because more grains , such as pasta, whole grain breads, fruits, vegetables, legumes, nuts and olive oil are eaten.  It should also be noted that modest amounts of wine is consumed with meals.

If is believed, that  the Mediterranean Diet is healthy because it provides more fiber, more vitamins, antioxidants and so called healthy fats.  Olive oil is a good source of antioxidants and eating fish regularly provides omega-3 fatty acids which have both been shown to be associated with reduced incidence of cancer and heart disease. 

Ideas to Benefit from a Mediterranean like diet.

- reduce consumption of processed foods.

- eat more fruits, vegetables, whole breads and grain, legumes, nuts and seeds.

- use olive oil in place of other fats and oils.- 

- eat fish weekly, and limit consumption of red meat

- increase amount of physical activity into your daily lifestyle

- consider supplements to increase antioxidants and the level of good fats in your system

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Further reading Health - Benefits of the Mediterranean Diet

Websites

-The Role of Long Chain Omega-3 Polyunsturated Fatty acids in Animal Feeding.  

- The balance of polyunsaturated omega-6 and omega-3 fats in the diet- Healthy eating club.

Excellent Book on The Mediterranean Diet

The Mediterranean Heart Diet: How It Works and How to Reap the Health Benefits, with Recipes to Get You Started 
by Helen V. Fisher, Cynthia Thomson (Contributor), Kaja Lewinn, Ph.D, R.D. Cynthia Thomson, Helen V. Fisher

 

Book Description:  The Mediterranean Heart Diet

All about the Mediterranean Diet, from guiding principles to specific recipes, for people who want to improve their health by improving their eating habits. Most people know that a Mediterranean-style diet is "good for them," but many lack the information that determines the diet's success. The Mediterranean Heart Diet does what most doctors who recommend the diet don't: spells out which foods are "out" and which are "in," and why.

Doctors recommend a Mediterranean eating style to thousands who are diagnosed each year with heart disease because it is "heart-healthy"-it promotes lower saturated-fat consumption, and helps lower cholesterol and blood pressure levels.

It is an all-purpose style of eating that also benefits those at risk of developing certain cancers and those with a diabetic condition, because it is high in antioxidant-rich foods and whole grains. The Mediterranean Heart Diet not only provides a full range of satisfying recipes but also covers the science behind the diet's health benefits. Readers learn to create their own healthful eating plans and establish new habits.

More than 140 delicious recipes are included, from satisfying Lentil and Broccoli Soup to tangy Halibut in Citrus Sauce. All recipes feature nutritional analysis by serving, including food exchanges.

 

Diets & Diet Programs

Dr. Atkins Diet

Cabbage Soup Diet

The Caveman Diet / Paleolithic Diet

Cleansing Diets / Detoxifying Diets

Colon Cleansing  

Diet Food and Nutrition Tips

Diets & Diet Programs

Hollywood 48 Hour Miracle Diet

G. I.  Diet

Liquid Fasting Cleansing Diet  

Low Carb Cooking 

Living Well Program

Low Carb Diets

Nutrisystem Weight Management Program

Mediterranean Diet  

The South Beach Diet

Turn Off The Hunger Switch

Weight-loss and Diet Myths

Why most diets don't work

The Zone diet

Health Supplements

Acidophilus

Alpha Lipoic Acid

Antioxidant Multivitamin

Best Multivitamin

Bilberry

CoQ10

DHEA

Lutein

Lycopene

Natural Vitamin E

Saw Palmetto 

Water

5-HTP

Conditions and Diseases

Osteoarthritis  - causes, cures & remedies 

Constipation

Help for the Thyroid

Irritable Bowel Syndrome

  Age-Related Macular Degeneration

Omega-6 and Omega-3 Fatty Acid Ratio

Omega- 3 Fatty Acids and Arthritis 

Rheumatoid Arthritis

Rheumatoid Arthritis Symptoms

Understanding the Glycemic Index

Mediterranean Diet further resources