By: Linda Quinn, MS, RD, CDN
If you are a diabetic, have high blood pressure or high cholesterol, you already know you are at higher risk of having a stroke or heart attack. New research now shows that eating a Mediterranean (Med) diet could lower your risk significantly. If you have been following a low fat diet in hopes of reducing your risk, you may want to switch. In this recent study published in the New England Journal of Medicine*, Spanish researchers asked over 7,000 people at high risk for Cardiovascular disease to follow one of three diets, Med diet with extra olive oil, Med Diet with extra nuts, or a Low fat diet. After almost five years of quarterly visits with a Dietitian, they found that the Mediterranean Diets decreased the risk of cardiovascular events by up to 30%. You too can benefit from these impressive results by giving the Mediterranean diet a try.
The following is the actual diet followed by the participants of this important landmark study:
Positive Recommendations:
• Abundant use of extra virgin olive oil in cooking and dressing dishes
• >2 vegetables a day with one as fresh salad (use olive oil dressing)
• >2-3 fresh fruits
• >3 servings a week of legumes
• >2-3 servings a week of fish and seafood (at least 1 fatty fish)
• Select white meat (without skin) over red meats (beef and pork) or processed meats (sausage, sandwich meat)
• Cook regularly (at least twice a week) with tomato, garlic and onion. Simmer ingredients with abundant olive oil. Add herbs as desired. Use to dress vegetables, pasta, rice and other dishes
• Ad libitum consumption of nuts (raw and unsalted), eggs, fish, seafood, low-fat cheese, dark chocolate (at least 50% cocoa) and whole grain cereals
• 2 main dishes should be eaten seated at a table lasting more than 20 minutes.
• For usual drinkers, recommend a glass of wine a day.
Negative Recommendations: Eliminate or limit:
• Cream, butter, margarine
• Cold meat, pate, duck, red meat , cured meat and fatty cheeses
• Carbonated and/or sugared beverages
• Pastries, industrial bakery products, industrial desserts
• French fries, potato chips
*Estruch R, et al “Primary prevention of cardiovascular disease with a Mediterranean diet” N Engl J Med 2013; DOI: 10.1056/NEJMoa1200303.
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