Yet again, the Mediterranean diet has been shown to be the healthiest.
People at high risk of heart attacks, strokes and deaths from heart disease can reduce their chances by 30% if they switch to a Mediterranean diet.
The diet is rich in olive oil, nuts, beans, fish, fruits and vegetables… a way I was brought up with Greek parents and continue to eat today (except for eating enough fish…).
The study, published in The New England Journal of Medicine, was based on the first major clinical trial to measure the diet’s effect on heart risks. The study ended early, after almost five years, because the results were so evident.
Scientists randomly assigned 7,447 people in Spain who were overweight, were smokers, or had diabetes or other risk factors for heart disease to follow the Mediterranean diet or a low-fat one.
They randomly assigned people at high risk of heart disease to three groups. One would be given a low-fat diet while the other two groups would be counseled to follow a Mediterranean diet.
Those who followed the Mediterranean diet were instructed to use at least four tablespoons of extra-virgin olive oil a day while the other group were to eat a an ounce of walnuts, almonds and hazelnuts each day.
Participants were to eat at least three servings a day of fruits and at least two servings of vegetables, fish at least three times a week, and legumes which include beans, peas and lentils, at least three times a week. They were instructed to consume white meat instead of red. Wine drinkers will love this – they could have at least seven glasses of wine a week with meals!
They were encouraged to avoid commercially made cookies, cakes and pastries and to limit their consumption of dairy products and processed meats.
The participants who followed the Mediterranean diet were able to maintain it while the low-fat dieters did not lower their fat intake very much.
Fats found in olive oil, nuts, avocado are good for you! Monounsaturated fatty acids, plant-based fats found in avocado, nuts and seeds, oils, olives, and dark chocolate, can help lower your risk of heart disease – yum. Also the omegy-3 fatty acids in fish are good for your heart too.
The study was conducted by Dr. Ramon Estruch, a professor of medicine at the University of Barcelona.
Here are some of my Greek dishes that you should try!
Fasolada ~ Greek White Bean Soup
More nuts in your desserts:
Chocolate Chip Cookies with Walnuts