The Med diet below can help you live a healthier life and reduce the risk of disease, its also got variety and is extremley pleasant to eat.
So lets take a look at the diet and its advantages in greater depth
medically proven
Recent research has proved that a Mediterranean-style diet, rich in EXTRA-VIRGIN olive oil, fresh vegetables and vitamin E, reduces the risk of venous problems in all age groups.
Peripheral vascular disease (PVD), or the diseases of the veins and arteries of the extremities, can be caused by atherosclerosis, inflammations of any kind, and even thrombosis. PVD is believed to affect 20% of all people over 50. A Med diet, as outlined below, can reduce or eliminate the symptoms completely.
An Italian study from a University in Rome used a supplicated measuring system to determine blood pressures at the lower extremities of the body. The researchers found three variables (in the form of diet) that affected the PVD, and cut its risk about 60%. There variables were:
1. Extra-virgin olive oil
2. Vitamin E
3. Higher levels in the blood of HDL Cholesterol.
All three of the above variables are available in a balanced and correct Med diet.
The researchers also determined that 'Vitamin E has been shown to have an anti-atherosclerotic effect on the basis of its antioxidant and anti-inflammatory properties,' . However, they determined that Vitamin E alone does not work. It needs the addition of both Extra-virgin olive oil and the increased levels of HDL
Cholesterol in the blood.
Strangely enough, the consumption of the olive oil when used in conjunction with fresh salads and cold appetizers appear to increase the HDL Cholesterol. Vitamin E can be found in many Mediterranean foods, such as the list below, all foods found in the daily Med diet.
Food, Serving Size, Milligrams, % RDA
Egg, whole, fresh, 1 large, 0.88, 5.8
Almond oil, 1 tablespoon, 5.3, 35.3
Corn oil, 1 tablespoon, 1.9, 12.6
Olive oil, 1 tablespoon, 1.6, 10.6
Safflower oil, 1 tablespoon, 4.6, 30.6
Soybean oil, 1 tablespoon, 1.5, 10
Sunflower oil , 1 tablespoon, 6.1, 40.6
Tomato juice, 6 fluid ounces, 0.4, 2.6
Apple with skin, 1 medium, 0.81, 5.4
Macaroni pasta, enriched, 1 cup, 1.03, 6.8
Spaghetti pasta, enriched, 1 cup, 1.03, 6.8
Almonds, dried, 1 ounce, 6.72, 44.8
Hazelnuts, dried, 1 ounce, 6.7, 44.6
Peanuts, dried, 1 ounce, 2.56, 17
Pistachio nuts, dried, 1 ounce, 1.46, 9.7
Walnuts, English, 1 ounce, 0.73, 4.8
Mayonnaise , 1 tablespoon, 11, 73.3
Avocado, raw, 1 medium, 2.32, 15.4
Asparagus, 4 spears, 1.15, 7.6
Spinach, raw, 1/2 cup, 0.53, 3.5
Sweet potato, 1 medium, 5.93, 39.5
Tomato, red, raw, 1 tomato, 0.42, 2.8
Turnip greens, raw, 1/2 cup chopped, 0.63,
Furthermore, the researchers concluded that 'Our findings suggest that a person with a high intake of vegetable lipids, mainly of olive oil and vitamin E are less likely to be affected by PVD.' This is a very powerful statement, as it means also that one is less likely to be affected by heart disease.
A healthy diet for a longer life
The result of this study only confirms other studies that claim as well that a Mediterranean-style diet tends to protect a person of heart disease. In another surprise conclusion, the researchers postulated that the Med diet has also been effective as a way of reducing the risk of contracting Alzheimer's, and in generally said to help people live longer, healthier lives. |
