Mediterranean Diet Benefits

A life that is long and free of disease and suffering is what we all want. But with the stresses inherent in modern living and the obscene levels of processed food consumption these days, it seems that this is more of ideal rather than the norm. In the Mediterranean, however, people have long been enjoying higher life expectancy rates and excellent overall health. This is mainly attributed to their diet that is commonly composed of plant-based foods like fruits, vegetables, whole grains, nuts and legumes. Fish rather than red meat is preferred with moderate amounts of red wine taken at every meal. Greek cuisine also has a high fat content, but since it comes mainly from olive oils, it's a monounsaturated fatty acid that is good for heart health. As a result, the benefits of the Mediterranean diet have been well-documented
One of the most important benefits of this diet, as has been mentioned countless times, lies in the area of cardiac health. Mediterranean populations, it was found, have consistently lower levels of heart disease compared to the rest of the Western world, most notably Americans. A 1995 study placed recent heart attack sufferers on the Mediterranean diet for two years. They had significantly lesser rates (about 70% less) of heart attacks. Their blood pressure, triglyceride, cholesterol and LDL cholesterol levels had stabilized to the point that most on the study were actually living longer lives. This is not surprising considering the fact that the Mediterranean diet is rich in mono unsaturated fatty acids that have been proven to lower risks associated with cardiac problems. Besides, any diet high in fish also protects the heart with its omega-3 content. Closely related to the prevention of heart disease is diabetes prevention. Those who follow the Mediterranean meal plan lower their risk of developing type II diabetes due to the anti-inflammatory action of the healthy fats that figure heavily in the diet.

The Mediterranean diet consists primarily of fresh, healthy plant food like whole grains, vegetables, fruits, nuts, legumes, olives, fish and seafood. They combine this with reduced amounts of red meat and dairy products.

The Mediterranean diet is more nutritious because foods are less processed. Processing food, and even cooking it, deprives it of nutrients. But in a traditional Mediterranean diet, most foods are eaten raw or lightly cooked. When red meat is served it is usually trimmed of excess fat. The overall diet provides plentiful fiber, healthy fats, vitamins, minerals, protein and essential fatty acids required by the body to maintain health and prevent chronic illnesses like heart disease and cancer.
Another notable aspect of the traditional Mediterranean diet is that not every meal contains animal flesh (i.e. meat or fish). There are commonly days with no animal flesh being consumed at all. On these days, the protein portion of the meal is derived from things like beans, nuts, seeds and eggs. Although eggs are still animal products, recent research indicates that eggs do NOT increase blood cholesterol as scientists and doctors used to believe. Another modern day alternative to meat is tofu which comes from soy beans. While this is not a part of the diet, it would certainly be a worthwhile addition to it.
All of these things result in the Mediterranean diet being high in monounsaturated fatty acids, otherwise known as M.U.F.As which are healthy fats. Diets containing M.U.F.As (and polyunsaturated fats, or P.U.F.As) rather than saturated and trans fats, tend to provide certain health benefits including reduced risk of:

• Heart disease
• High Cholesterol
• Stroke
• Cancer
• Type II Diabetes
• Parkinson's Disease
• Alzheimer's
• Depression
• Metabolic syndrome

Lets take a closer look at these.
Reduced risk of heart disease and high Cholesterol
High levels of saturated fats result in increased cholesterol in the bloodstream. Over time, the cholesterol attaches to the walls of arteries causing a narrowing of the arteries that can lead to blockages, heart attacks and heart disease. Quite clearly, the reduced amount of saturated fat in traditional Mediterranean diets results in lower cholesterol levels. In some cases, high cholesterol is hereditary and is caused by the liver producing too much. A healthy diet containing high amounts of Omega 3 fatty acids is proven to actively combat this issue and can have a significant lowering effect on cholesterol levels.
Reduced risk of Stroke
A Columbia University Medical Center study in which researchers followed 712 participants over a six year period discovered that participants who followed a moderate Mediterranean diet were 21% less likely to experience a stroke. Participants who followed a strict diet were 36% less likely to experience a stroke.
Reduced risk of cancer
According to a study by the Department of Clinical Sciences, University of Las Palmas de Gran Canaria, Spain: "There is a 'probable' protective role of the Mediterranean diet toward cancer in general." A National Cancer institute study of 500,000 people found that people who consumed more than 4 oz (113g) of red meat daily were 30% more likely to die from ANY cause over 10 years than those who consumed less. Sausages and processed meats increased the risk even more.
Reduced risk of Diabetes
Consumption of complex carbohydrates and high fiber foods reduces the Glycemic Index of foods and low GI foods prevent spikes in blood sugar levels. So a low GI diet such as the Mediterranean diet tends to prevent diabetes... See the section on Metabolic syndrome below
Reduced risk of Parkinson's & Alzheimer's
Some studies indicate that people who adhere to the Mediterranean diet have lower rates of Parkinson's and Alzheimer's diseases. Researchers are unsure why this is the case but they believe that healthy food choices improving cholesterol, blood sugar levels and blood vessel health may be the cause.
Reduced risk of Depression
British Researchers studied depression and diet in more than 3,000 middle-aged office workers for five years. Their findings indicated that people who ate a diet high in processed meat, chocolate, sugar, fried food, refined cereals and high-fat dairy products were more likely to suffer depression. But people who ate a diet rich in fruits, vegetables and fish similar to a Mediterranean diet were less likely to suffer depression. Their findings support other research that has found that healthy diets can protect against disease.
Reduced risk of Metabolic syndrome
Many overweight and obese people suffer from a condition called Metabolic Syndrome. Metabolic syndrome is a group of conditions - high blood pressure, a abnormal blood sugar levels, excessive body fat around the waist or abnormal cholesterol levels - that occur together. These increase the risk of heart disease, stroke and diabetes. People on the Mediterranean diet have been found to be less likely to be overweight, thus reducing incidence of this condition.
So, as you can see, adopting a traditional Mediterranean diet has many worthwhile health benefits. It has even been found to reverse many chronic diseases such as type II diabetes, high blood pressure, angina and even improving mobility in people who suffer from arthritis. So maybe it's time you tried this delicious, healthy diet!

Fish Oil, Omega-3 Fatty Acids, Alpha-Linolenic Acid - See How They Run

Getting enough omega-3 fatty acids from diet alone can be tough. There are sources that can provide these essential nutrients but eating enough of these foods can sometimes be overwhelming. Fish Oil, some nuts (English Walnuts), and vegetable oils such as flax seed oil, canola oil, olive oil, and soybean oil are all great sources of EPA, DHA, and ALA. These are the three blind mice of omega-3 fatty acids.
It is common knowledge that omega-3 fatty acids, when included in a healthy diet, reduce triglycerides, help lower blood pressure, prevent hardening of the arteries, reduce the risk of heart attacks, and lower blood pressure. However, overdoing this wonder of nature causes some harmful effects such as increased blood clotting times. Increasing the amount of foods to achieve the beneficial effects of fish oil is even more difficult due to the risk of environmentally contaminated fish.
After years of study, thousands of medical trials and a preponderance of anecdotal evidence, more than 100 medical conditions respond to treatment with supplemental omega-3 fatty acids. However, these are the top 5 medical conditions treated most consistently with supplementation: Primary Cardiac Disease Prevention, Rheumatoid Arthritis, Atherosclerosis, Depression, and Cancer Prevention. Although there are plenty of stories that suggest these conditions benefit from the inclusion of fish oil supplements, testing continues to occur all over the world to unlock these benefits.
One of the major problems with the Western or American diet is the consumption of omega-6 fatty acids is typically more than 10 times the intake of omega-3 fatty acids. Omega-6 fatty acids compete with omega-3 acids for conversion in the body. Increasing the amount of omega-3 fatty acids in the diet or by supplementation and decreasing the consumption of omega-6 fatty acids can help to offset this imbalance. The normal 18 year-old and older adults should eat some type of fatty fish at least twice per week according to the American Heart Association (AHA). Catfish, mackerel, tuna, anchovies, striped sea bass, herring, lake trout, and salmon are great examples of the type of fish that can provide high levels of omega-3 fatty acids. Plant sources of ALA such as flax seed oil, canola oil, and walnuts are an important part of the over all diet plan.
The Food and Drug Administration (FDA) does not strictly regulate nutritional supplements and herbs so the user must carefully evaluate the purity of different products. Any side effects from the addition of a supplement should be addressed by a healthcare professional. The FDA generally regards the addition of up to 3 grams of omega-3 fatty acids to an adult diet as safe. Diabetics should be careful as they may experience increases in blood sugar levels. Stomach upsets are common when beginning supplementation with fish oil. "Fish Burps" are a common side effect also. These effects are reduced by taking supplements with meals and by slowly increasing the dosage over time. Because of high levels of contamination in many open water species of fish, the purity of your supplements remains one of the highest considerations when deciding on the brand of supplementation that you choose.
The benefits of taking fish oil to increase health and reduce the effects of aging has been proven by looking at the diets of people who routinely have high levels of omega-3 fatty acids in their native diet. Most western cultures require additional supplementation to meet the needs of modern life. Take the time to learn about the benefits of supplementing your diet with fish oil. Your life will improve when you increase the amount of omega-3 fatty acids in your diet. Find the right product, take the right amount, and reap the benefits of fish oil today.