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January 13, 2012
In Today's Issue
- Weight Loss Expert Loses 70lbs of Ugly Fat...
- This Eating Style Helps Heart, Weight Loss Optional...
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
Weight Loss Expert Loses 70lbs of Ugly Fat...
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This Eating Style Helps Heart, Weight Loss Optional...
Dear Reader,
Yet more evidence that the well known Mediterranean diet is good for your heart comes from a recent Johns Hopkins study that found unsaturated fats from foods like olive oil, avocados and nuts improve the body's ability to make use of insulin. Doctors know that those whose bodies don't use insulin effectively end up developing type 2 diabetes - a major risk in itself for heart disease.
By now most people have heard that there is no one "Mediterranean" diet since at least 16 different nations actually border the Mediterranean Sea. Over such a wide area, what people can grow and eat varies from place to place. So while there isn't one single Mediterranean diet, there are five common characteristics of the way people in this part of the world eat that include...
1. High intake of fruits, veggies, bread and other cereals, potatoes, beans, nuts, seeds
2. Olive oil and canola oil are key monounsaturated fat sources
3. Dairy, fish and poultry are eaten in low to moderate (two times/week) amounts, little red meat (few times a month at most)
4. Eggs are eaten up to four times a week
5. Wine is consumed in low to moderate quantities, optional
Another key factor of the Mediterranean diet is the importance of enjoying a meal with family and friends, rather than just throwing the food down so you can get back to whatever you were doing. Exercise too is a major component of the lifestyle of this area, and should be a regular part of your activity each day.
To study the affect of diet, the Johns Hopkins research team used data from the 2005 OmniHeart Trial to examine how three different diets, all balanced and sound, eaten by 164 subjects with mild high blood pressure (but no diabetes). They wanted to see if the eating plans affected the bodies' ability to keep insulin levels in a healthy range and regulate blood sugar.
The three eating plans were loaded with carbs, protein or unsaturated fats like the kind that are in olive oil, avocadoes and nuts. The study subjects followed the three diets for sixe weeks, with from two to four weeks off between each diet. Blood samples after short fasts and between rotations of the diets kept track of glucose and insulin numbers.
Continues below...
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This Eating Style Helps Heart, Weight Loss Optional... Continued...
The diet with unsaturated fats (Mediterranean) made a significant improvement
in insulin use, far better than the high carb diet that featured refined carbs
like white bread and pasta. The interesting thing is that this change came even
though those eating the diet didn't lose any weight.
In fact, the researchers purposely intended to keep the weight stable in order
to look at the effects of macronutrients. The team found that you can see a beneficial
effect on the heart even before the weight loss begins. This shows that changing
your diet can improve heart health, especially if you are at risk for heart disease.
Even if you don't end up losing any weight.
By adding the right kind of fat to a healthy diet, you have a useful tool to
bring down the risk of future disease according to postdoctoral fellow Meghana
Gadgil of the Johns Hopkins University School of Medicine. The study was presented
as part of the annual meeting of the American Heart Association, held this year
in Orlando, Florida.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://old.news.yahoo.com/s/hsn/20111117/hl_hsn/
evenwithoutweightlossmediterraneandiethelpsheartstudy
American Heart Association info on the Mediterranean diet:
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter
/Mediterranean-Diet_UCM_306004_Article.jsp#
About.com info on different types of fats:
http://lowfatcooking.about.com/od/lowfatbasics/a/fats1004.htm
National Diabetes Information Clearinghouse, NDIC info on diabetes:
http://diabetes.niddk.nih.gov/dm/pubs/stroke/
Johns Hopkins, The JHU Gazette story on study:
http://gazette.jhu.edu/2011/12/05/study-affirms-'mediterranean-diet'-improves-heart-health/
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