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Tag Archives: mediterranean diet

  • Is a Vegan Diet Healthier than a Mediterranean Diet?

    by Neal Barnard, MD, FACC | January 8, 2019

    Earlier this week, U.S. News & World Report placed the Mediterranean diet at the top of its list of 40 best diets for 2019. But when it comes to health, the science shows that there’s something even better: a plant-based, or vegan diet.

    We've all heard that the Mediterranean diet can boost longevity. But why is that? Mediterranean diets are typically rich in vegetables and fruit, low in meat, and relatively low in fat. This is a healthy approach – to the extent that it emphasizes these plant-based foods.

    One study in the British Medical Journal showed that certain components of the diet, especially high vegetable consumption and low meat consumption, were more strongly linked to longevity than other components, such as fish consumption. High fruit, nut and legume consumption also contributed to longevity. Read more

  • Lunch Today: Green Power Salad

    by Paula Gallagher | May 9, 2018

    salad-in-a-jarPacking a lunch for school-aged children can be challenging, but I find it almost as challenging to pack a lunch for myself. As an adult, it sometimes seems easier to grab a sandwich, soup or salad from the deli counter in the building, than it is to take some time and brown bag it... or in this case, Mason jar it.

    The problem with eating out is that you can't control the fat, sodium and all the additional preservatives take-out food may have. Take some time in the evening to prepare a healthy salad that is packed full of protein, fiber, vitamins and minerals and you will have a salad that will power you through the rest of the following day. Read more

  • Mediterranean Diet Linked to Healthy Gut

    by Paula Gallagher | May 8, 2018

    mediterranean-dietThe Mediterranean Diet is well known to be good for the heart, but a new study shows that it can also benefit a healthy gut. Researchers at Wake Forest Baptist Medical Center in Winston-Salem, NC, found that eating a Mediterranean Diet significantly increased the good bacteria in the guts of monkeys, compared to a Western diet.

    The Mediterranean Diet is often considered one of the healthiest of diets. It is high in fiber-rich fruits, vegetables and legumes, nuts, fish and poultry. The study that was published in the journal Frontiers in Nutrition found that the monkeys that ate a diet consisting of fish oil, olive oil, Read more

  • Salad is a Brain-Boosting Summer Staple

    by Neal Barnard, MD, FACC | June 6, 2016

    saladAs the temperature heats up, there’s no need to turn to ice cream, chilled coffee drinks, or gelato. A brightly-hued salad or crisp piece of fruit helps regulate our internal body temperature and keeps us feeling healthy, refreshed, and hydrated.

    These plant-based staples stabilize blood sugar, lower blood pressure, eliminate arterial plaque, and make it easy to maintain a healthy body weight, since they contain a hefty dose of vitamins, nutrients and fiber.

    Research shows that adults who integrate at least two daily servings of leafy greens into their diet have cognitive function that’s 11 years younger, on average, than peers who pass on the Swiss chard and mustard greens. Read more

  • 5 Foods To Reduce Heart Risk - Mediterranean Style

    by Jared Rice | March 11, 2013

    The Mediterranean diet is not new. For years now we’ve been dreaming about getting thin and skirting heart disease while indulging on red wine, fresh fish, al dente pasta in homemade marinara and crusty bread doused in fragrant olive oil... right? (There is some sarcasm here. If it’s lost on you, don’t fret. Read this and read on!)

    Well, a recent study published in the New England Journal of Medicine has brought renewed support for that dream, to an extent. In a randomized controlled trial (holding far more clout than typical observational diet studies) of Spaniards at risk for heart disease, two groups followed a Mediterranean diet and were given supplemental olive oil or nuts respectively, while a third (control) group was simply told to eat a low fat diet and given non-food gifts (so they wouldn’t feel left out). The incidence of heart attack, stroke or death from cardiovascular causes was so much lower in the Mediterranean diet groups that they actually stopped the trial after 5 years.

    It’s worth noting that this study only compares the Mediterranean diet to a low-fat, high-carb (breads, pastas, etc.) diet, which is often blamed for our country’s epidemic of obesity and heart disease. For more on that view, read this piece from the Huffington Post.  Read more

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