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The Mediterranean diet

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The Mediterranean diet is a way of eating rather than a formal diet plan.

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the mediterranean diet heart disease
The Mediterranean Diet & Heart Disease
  • The correlation between the Mediterranean diet and lower instances of cardiovascular disease was first discovered by Ancel Keys, an American scientist in the 1950s. The traditional Mediterranean diet is typically described as:
  • High in fruits, vegetables, and whole grains
  • Low-moderate fish, poultry, and eggs
  • Olive oil as primary fat source
  • Low red meat
  • Low-moderate wine
the mediterranean diet has been proven to have the following health benefits in a predimed study
The Mediterranean diet has been proven to have the following health benefits in a PREDIMED study:
  • 30% reduction in risk of heart disease/stroke
  • 52% reduction in risk of diabetes
  • Results that are comparable to those seen in patients taking statins (for heart disease and stroke) and/or metformin (for diabetes)
  • Reduce the risk of Alzheimer’s and Parkinson’s disease
  • Reduce the risk of death from (or occurrence of) cancer
the mediterranean diet a day in the life
The Mediterranean Diet: A Day in the Life

Breakfast

  • Fruit or small glass of unsweetened fruit juice
  • Whole wheat breakfast cereal / oatmeal
  • Whole wheat bread / toast with olive oil spread

Evening meal

  • Small portion meat / chicken / fish / egg
  • Plenty of salad / vegetables
  • Potatoes, rice, pasta, other grains
  • Fruit for dessert
  • Glass of wine (optional)
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Lunch
  • Soup and whole wheat bread
  • Small portion of chicken / fish / egg / cheese
  • Salad
  • Fruit and yogurt

Evening meal

  • Small portion meat / chicken / fish / egg
  • Plenty of salad / vegetables
  • Potatoes, rice, pasta, other grains
  • Fruit for dessert
  • Glass of wine (optional)
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What is a Mediterranean Diet?
  • High in fruits,vegetables, wholegrain bread, rice and pasta, potatoes, beans, nuts,and seeds
  • Olive oil as an important fat sourceand dairy products, fish, and poultry (consumed low- moderate amounts)
  • Eggs in moderate amounts, and low amounts of redmeat in low amounts
  • Wine is consumed in low to moderate amounts.
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Mediterranean diet guidlines

Every main meal

  • 1-2 portions fruits, 2+ portions vegetables
  • 1-2 servings wholegrain bread/ rice/ pasta
  • Use olive oil as main cooking fat or as a dressing

Every day

  • 2 servings dairy
  • 1-2 servings nuts

Weekly

  • 2 servings poultry, 2+ servings oily fish, 2+ servings legumes
  • Less than 2 servings red meat, 1 or less serving processed meat
  • 0-4 servings Eggs
  • Less than 2 servings sweet foods
  • Optional: 1 glass wine/day(women), 2 glasses/day(men) most days
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What are the proven health benefits of a Mediterranean diet?
  • PREDIMED study (7500 pts)
    • 30% reduction in risk of heart disease/stroke
    • 52% reduction in risk of diabetes
    • Results comparable to statins and metformin respectively
  • reduce the risk of Alzheimer's and Parkinson's disease
  • reduce the risk of death from or occurrence of Cancer
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