Health News – Mediterranean Diet associated with Reduced Risk of Breast Cancer, Heart, Parkinson’s and Alzheimer’s diseases

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Fruits and Vegetables

The Mediterranean diet is rich in vegetables, fruits, whole grains and olive oil, and low in dairy products and red meat. The Mediterranean Diet is based on the dietary traditions of Crete, Greece, and southern Italy. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, an analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson’s and Alzheimer’s diseases. The Mediterranean Diet is now also linked to a reduced risk for breast cancer, according to a randomized trial. Mediterraneans don’t eat a heaping plate of pasta the way Americans do. Instead, pasta is usually a side dish with about a 1/2-cup to 1-cup serving size. The rest of their plate consists of salads, vegetables, a small portion of meat, and perhaps one slice of bread. The Mediterranean Diet consists of following;-

  • Lots of plant foods
  • Fresh fruit as dessert
  • High consumption of beans, nuts, cereals (in the form of wheat, oats, barley, corn or brown rice) and seeds
  • Olive oil as the main source of dietary fat
  • Cheese and yogurt as the main dairy foods
  • Moderate amounts of fish and poultry
  • No more than about four eggs each week
  • Small amounts of red meat each week (compared to northern Europe)
  • Low to moderate amounts of wine
  • 25% to 35% of calorie intake consists of fat
  • Saturated fat makes up no more than 8% of calorie intake
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