Living

<< Previous   of   Next >>   ADVERTISEMENT   CONTACT THE HERALD Melanie Munk, Features Editor munk@heraldnet.com   Published: Tuesday, May 27, 2008 Hard to ignore Mediterranean diet's eons of good health By Dr. Elizabeth Smoots When it comes to healthy eating, I think the Mediterranean diet hits the mark. It provides a sensible eating plan that can help prevent heart attacks and chronic-disease ailments and is backed by 50 years of research. Withstanding the test of time, the diet has provided unusually good health and longevity to people in Italy, Greece and southern France who have eaten this way for thousands of years. What does it have to offer us today? Eating a modern version of the Mediterranean-style diet could help us curb some of the major health threats that we face. Diet-related disorders "In the last few years, there's been an explosive rise in heart disease, stroke, high blood pressure, diabetes and obesity, diseases that have been directly linked to the food we eat and the lifestyle we lead," said Dr. Michael Ozner, a cardiologist and medical director of the Cardiovascular Prevention Institute of South Florida. The Mediterranean diet has been shown to reduce the risk and symptoms of arthritis, asthma, cancer, depression, diabetes, elevated cholesterol and inflammatory bowel disease as well as high blood pressure and heart-related problems, said Ozner, author of "The Miami Mediterranean Diet." Recent research The beneficial effects of the Mediterranean diet have been demonstrated through numerous studies. For example, a landmark study of 13,000 men from seven different countries found that those living in the Mediterranean region had the lowest incidence of heart disease and the longest life expectancy. In particular, Greek men had a death rate from heart attack that was 90 percent lower than American men. I think that's truly astounding. In another study, researchers compared the Mediterranean diet to an American Heart Association diet in heart attack survivors. They found a 70 percent decreased risk of death and a 73 percent decreased risk of repeat heart attack in participants on the Mediterranean diet compared to those on the heart association diet -- once again an impressive amount. The latest research has shown that the Mediterranean diet can reduce the risk of developing Alzheimer's disease by 68 percent. And scientists have added allergies, obesity and pre-diabetes to the growing list of chronic conditions the diet may defeat. Mediterranean diet defined What makes the Mediterranean diet healthful in so many ways? The diet emphasizes eating whole, unprocessed plant foods such as fruits, vegetables, beans, whole grains, nuts and seeds. These foods are low in saturated and trans fat and high in natural plant substances that help fight inflammation. Olive oil provides the primary source of fat. Animal protein is eaten in low to moderate amounts -- mainly in the form of fish, poultry and low-fat dairy products; lean red meat is eaten only occasionally. Another part of the diet is wine with meals in moderate amounts. The recommended limit is two glasses a day for men or one for women. Additional aspects of the Mediterranean lifestyle include daily exercise, relaxation, socializing with friends and abstinence from tobacco. Scientists believe the whole battery of healthy habits and diet work together to prevent disease. Identifying the right foods To help you quickly find supermarket products that support the traditional Mediterranean eating plan, there's a new packaging symbol. Look for the postage-sized Mediterranean Mark, which depicts a pottery jug with the letter M on it. The words "Med Mark" may also appear. The classic jug, called an amphora, was used by Mediterranean cultures to ship and store food and drink. For more information: Mediterranean Mark, www.mediterraneanmark.org. © 2008 Elizabeth S. Smoots

1. Boeing Machinists dig in for long strike 2. Job cuts shake up county workers 3. Everett gets tough on nuisances 4. Unsolved murder devastated family 5. If a home is a little weird, can it be sold? 6. Filtering out facts from fluff in the election 7. 'A Safe Place to Hang Out' 8. Arlington physician recalled for his family adventures 9. Opener is big ... but not that big 10. Strikes' resolution crucial to Gregoire 2 - Top 10 Stories Most Talked about 3 - Top 10 Stories Most Emailed

• Monroe slams shaky Shorewood in opener • Ferry lane grows one-mile longer • Bringing the world to Edmonds • FEMA turns to media to improve public image • Annexation's frustrations • A run for Charlotte • Annexation's frustrations • Minimalist food bars have local flavor • E-W aims for fifth straight league title • Leisure Time Events - September 2008 • September 2008 • State needs to establish north county campus to meet growing technology ... • Future software programs may be based online • Visit two unusual Paine Field aviation museums for historic and futurist ... • Mothers launch Kids ‘N’ Clay pottery studio to provide children with cre ... • AWB elections Web site debuts • Construction begins on Korry Electronics’ plant