More Attention Focused On The Mediterranean Diet

A table filled with lots of different foods.


For years physicians and researchers have touted the benefits of the Mediterranean diet.  People who follow it can live decades longer.  And the best thing about it is that it’s delicious.  In the 1950’s, researchers across the globe embarked on an ambitious plan to study thousands of middle-aged men who lived in Europe, Japan and the United States.  Those who lived in the Mediterranean (countries like Italy, Greece and Croatia) had lower rates of cardiovascular disease than those who lived elsewhere.  This led to the touting of the Mediterranean Diet, which is not a diet so much as focusing on fruits, vegetables, legumes, whole grains, nuts, seeds, lean proteins and healthy fats like olive oil.   “It’s one of a small number of diets that has research to back it up,†Dr. Sean Heffron, a preventive cardiologist at NYU Langone Health, told The New York Times.  “It isn’t a diet that was cooked up in the mind of some person to generate money.  It’s something that was developed over time, by millions of people, because it actually tastes good.  And it just happens to be healthy,†he said.  So try eating more fish rich in omega-3 loke salmon, sardines and tuna and other lean animal proteins like chicken and turkey are also part of the diet.  Red meat and butter are eaten rarely but eggs and other dairy products like yogurt and cheese are OK, as is moderate alcohol consumption.

Diet One Of The Keys To Longevity


Eating healthier can increase your life span and there are some delicious and nutritious options such as the Mediterranean diet.  Simple carbs like white rice and potatoes lack the fiber, protein, vitamins and minerals of more complex grains, Emma Newell, a registered dietician at NourishRx told AARP Bulletin (December 2022/January 2023, page 21).  Choosing smarter options can lower cholesterol, stabilize blood sugar, improve gut health and boost energy levels.  The alternative isn’t just brown rice.  Chef Franklin Becker of the Press Club Grill has some suggestions on high-fiber carb side dishes which are delicious.  These include barley, which is subtly sweet and chewy and goes well with salads, Korean dishes or paired with bitter greens like escarole.  Farro is also a good choice, and goes well in pilafs, salads, steamed with kale and squash, or cooked risotto-style with Parmesan cheese.  You can also give bulger a shot.  It is often used in Turkish cuisine and has a popcorn like scent when cooked.

Mediterranean Diet Continues To Get Kudo’s

A table filled with lots of different foods.


It’s been known for years that following the “Mediterranean Diet†leads to better health and longevity.  The problem is, there is no direct diet for it, it is more of a lifestyle which U.S. News & World Report recently ranked the number one best diet for 2023 out of 24 diets analyzed.  This is the sixth straight year it has won top place.   The diet is rich in fruits, vegetables, legumes and whole grains, as well as seafood and lean poultry, with a focus on unsaturated fat from sources like extra virgin olive oil.  You should try to avoid red meat, whole fat dairy, sweets, processed meat and snack food, sugary drinks, butter and have a limited amount of alcohol.

Diet One Of The Keys To Longevity


Eating healthier can increase your life span and there are some delicious and nutritious options such as the Mediterranean diet.  Simple carbs like white rice and potatoes lack the fiber, protein, vitamins and minerals of more complex grains, Emma Newell, a registered dietician at NourishRx told AARP Bulletin (December 2022/January 2023, page 21).  Choosing smarter options can lower cholesterol, stabilize blood sugar, improve gut health and boost energy levels.  The alternative isn’t just brown rice.  Chef Franklin Becker of the Press Club Grill has some suggestions on high-fiber carb side dishes which are delicious.  These include barley, which is subtly sweet and chewy and goes well with salads, Korean dishes or paired with bitter greens like escarole.  Farro is also a good choice, and goes well in pilafs, salads, steamed with kale and squash, or cooked risotto-style with Parmesan cheese.  You can also give bulger a shot.  It is often used in Turkish cuisine and has a popcorn like scent when cooked.

Researchers Say We Should Eat More Cheese

A piece of cheese sitting on top of a table.


Believe it or not, full-fat dairy has been linked to a reduced risk of obesity.  That may be due in part to the satisfying creamy fats that reduce the desire to snack later on.  But be sure you also eat some of the good fats like foods high in Omega-3 fatty assets like Salmon, mackerel, sardines and tuna.  Olive oil may reduce dementia risk by flushing out the proteins that gum up communications channels between brain cells (AARP The Magazine, March/April 2022 Issue, page 38).

 

Eating Salmon And Other Foods High In Omega 3 Better Than Taking Supplements

A white plate topped with fish and greens.


The Mediterranean Diet has been shown to increase longevity and reduce the risk of stroke, heart attack and high cholesterol.  It’s high in Omega-3 rich foods like salmon and other fresh fish as well as nuts and seeds, and avoids a lot of red meats.  Some people think that just taking a lot of vitamins and supplements can ward off many diseases.  But the truth is, eating a healthy diet high in Omega-3 and other things that ward off disease is better than simply taking fish oil and other supplements.  A 2020 JAMA study of more than 13,000 people with high heart disease risk with an average age of 63 compared groups taking Omega-3 and a placebo.  There were no benefits found from taking the fish oil.  Another study in 2019 which analyzed 127,000 people showed that taking Omega-3 supplements derived from fish oil reduced the risk of death from heart disease as well as heart attacks.  So the jury is still out on this topic but you should definitely focus on eating more fresh fish like salmon.

Carmel, CA Family inHome Caregiving Promotes Healthy Diet To Clients

A pyramid of food with people around it.


At Family inHome Caregiving, we stress that seniors should get the proper amount of exercise, plenty of social interaction, and eat a healthy diet.  Many of our clients are in their 90’s and some even over 100 and most have lead very healthy lives which lead to their longevity.  Following a diet like the Mediterranean diet which includes a lot of vegetables, fish, olive oil and is light on red meat can help stave off a number of diseases.  Nutritional supplements can help, but they just aren’t the same thing as eating healthy food.  A 2019 study of more than 30,000 adults found that healthy levels of vitamins A and K and the minerals magnesium and zinc may be associated with a lower risk of death—but only from food, not pills (AARP The Magazine, April/May 2022, page 34).

Super Foods Can Stave Off Dementia


A number of studies have been performed on the relationship between various foods and the onset of dementia.  One showed that walnuts can improve cognitive function.  Another that blueberries can boost memory.  And fish oil supplements can lower your risk of developing Alzheimer’s disease.  The Mediterranean diet and the MIND diet—both of which encourage you to eat lots of fresh produce, legumes, nuts, fish, whole grains and olive oil have been shown in multiple studies to provide protection against cognitive declines.  And they can be delicious if prepared with lots of fresh spices.

 

Obesity A Big Problem In America

A piece of cheese sitting on top of a table.


There have been mixed results on the health effects of reducing the number of calories we intake.  Multiple studies have shown that long-term calorie reduction can reduce metabolic function and slow the cellular aging process, but they have been on rats and not humans.  A study which was published in the journal The Lancet found that people who reduced their calorie intake by 12% had lower blood pressure and cholesterol and increased insulin sensitivity.  However it was a small study of 238 people so it must be followed up on (AARP Magazine, April/May 2022).  What we do know is that diets low in fat and high in fiber and vegetables such as The Mediterranean Diet have shown many health benefits.  And if you are obese, there are most certainly health benefits with losing weight.

Pebble Beach, CA Keep Your Immune System Strong With A Mediterranean Diet

A farmers market with fresh vegetables and fruits.


With coronavirus keeping many people from being active, keeping your immune system healthy is critical.  There are a number of things you can do such as getting enough exercise, not smoking, staying hydrated, having quality sleep time and eating a healthy diet.  Sticking to a Mediterranean diet is a good way of keeping your good health, and it’s delicious.  A study published in the journal Frontiers of Physiology found that healthy people aged 65-79 who ate a Mediterranean diet and took 10 micrograms of Vitamin D daily for a year were able to help offset age-related declines in immunity.  The Mediterranean diet involves eating a lot of vegetables, fruit, nuts, whole grains and one ounce of food daily.  Stay away from red meats and instead eat salmon and other fish, with modest portions of egg.  Olive oil is the fat of choice, and a glass or two of red wine each night tops of the meal.  Check out the local farmers market here in Monterey—they will even deliver!

https://www.cedars-sinai.org/blog/boosting-your-immune-system.html