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April 19, 2011
In Today's Issue
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- Avoid Serious Health Risks With The Mediterranean Diet...
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Avoid Serious Health Risks With The Mediterranean Diet...
Dear Reader,
Metabolic syndrome, more common than ever in the U.S., is a cluster of risk factors that up your chances of diabetes, stroke and heart disease. You can cut your risk of this dangerous condition by following a Mediterranean diet according to some new work, one of the first to conduct a meta analysis (a statistical method used on the findings of similar studies) on the risk factors.
The team of Greek and Italian researchers reviewed the findings of 50 published studies that included more than 500,000 participants on the Mediterranean diet.
This way of eating features regular, daily consumption of fruits, veggies, whole grains and low fat dairy as well as allowing a moderate intake of wine or other alcohol; weekly intake of fish, poultry, tree nuts and legumes as well as high consumption of monounsaturated fatty acids from olives and olive oils. Red meat and processed foods are eaten infrequently, if at all.
Beyond the difference in food choices, the Mediterranean way of life emphasizes getting plenty of exercise, as well as enjoying the social aspects of mealtimes with family and friends. It's not all about the food.
We also know that the risks of metabolic syndrome are related to carrying too many pounds, a problem for increasing numbers of Americans and citizens of other western countries.
You have metabolic syndrome if you have three (or more) of the following physical signs:
- Blood pressure equal to (or higher than)130/85
- Fasting blood sugar equal to (or higher than) 100 mg/dL
- Waist measurement of 35 inches (or more) in women: 40 inches (or more) in men
- Good cholesterol under 40 in men; under 50 in women
- Triglycerides equal to (or higher than) 150 mg/dL
The team of researchers, lead by associate professor Dr. Demosthenes Panagiotakos at Harokopio University of Athens, found that eating a Mediterranean style diet is linked to a lower risk of rises in blood pressure and triglycerides, and a drop in good cholesterol, all well known risk factors for developing metabolic syndrome. The plant-based way of eating is strongly associated with a lower risk of this condition.
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Avoid Serious Health Risks With The Mediterranean Diet... Continued...
More research is needed as few of the reviewed works accounted for either being
active or stopping smoking for reducing your risk of developing metabolic syndrome.
The findings come as no surprise to experts at the Diabetes Research Institute
who reviewed the research. It makes sense that as the Mediterranean diet helps
with heart disease, it might well assist with easing some of the risk factors
that bring on heart disease.
They also agree that the chances of most Americans
adopting this way of eating are fairly slim, though some nutrition experts are
trying to adapt the diet to reflect different cultures. Time will tell if this
makes a difference.
Even fast food lovers and junk food junkies can take on some of the Mediterranean
diet habits and benefit. Add a salad, eat more fruits and veggies, cereals and
legumes, and include good sources of fat. Try to limit red meats and processed
foods as much as you can. Even a few good choices, made regularly, are better
than none at all.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=140540
Mayo Clinic info on the Mediterranean diet:
http://www.mayoclinic.com/health/mediterranean-diet/CL00011
Basic info on metabolic syndrome:
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004546/
Dr. Demosthenes Panagiotakos, associate professor at Harokopio University, Athens:
http://www.frontier-science.gr/Symposium/CV/Demosthenes_Panagiotakos.html
Ronald B. Goldberg, M.D., professor, University of Miami Miller School of Medicine:
http://physearch.med.miami.edu/Profile.aspx?id=1050&AE=&PL=
Study abstract, March 15, 2011, Journal of the American College of Cardiology:
http://content.onlinejacc.org/cgi/content/abstract/57/11/1299
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