Dr Hassan S Makki Phoenix Heart

Center

Mediterranean Diet

American scientist, Ancel Keys pointed out the correlation between cardiovascular disease and diet in the 1950’s.

The poor population of small towns, of southern Italy was, much healthier than the wealthy citizens of New York, even compared to their own relatives who emigrated in earlier decades to the United States.

Keys suggested that this was diet dependant, by focusing his attention on foods that made up the diet of these populations.

Thus, he led the famous “Seven Countries Study” (conducted in Finland, Holland, Italy, United States, Greece, Japan and Yugoslavia), in order to document the relationship between lifestyles, nutrition and cardiovascular disease between different populations.

Where does the Mediterranean diet originate?

Seven Countries Study

Mediterranean diet thought to be the cause!

High in fruits, vegetables, wholegrain bread, rice and pasta, potatoes, beans, nuts, and seeds

Olive oil as an important fat source and dairy products, fish, and poultry (consumed low- moderate amounts)

Eggs in moderate amounts, and low amounts of red meat in low amounts

Wine is consumed in low to moderate amounts.

What is a Mediterranean Diet?

Mediterranean vs Traditional

Every main meal 1-2 portions fruits, 2+ portions vegetables 1-2 servings wholegrain bread/ rice/ pasta Use olive oil as main cooking fat or as a dressing

Every day 2 servings dairy 1-2 servings nuts

Weekly 2 servings poultry, 2+ servings oily fish, 2+ servings legumes Less than 2 servings red meat, 1 or less serving processed meat 0-4 servings Eggs Less than 2 servings sweet foods Optional: 1 glass wine/day(women), 2 glasses/day(men) most

days

Mediterranean diet guidlines

Eat more fruit & vegetables

Include oily fish (e.g. salmon, herring, sardines) 2-3 times/ week

Eat wholegrain bread and cereals instead of white/ low fibre

Use olive or rapeseed oils & spreads

Add more natural nuts into your diet (e.g. walnuts, almonds or hazelnuts)

Reduce red meat intake and eat poultry more often

Alcohol in moderation (optional)

What are the key foods?

What does a typical Mediterranean diet look like?

Breakfast Fruit or small glass of unsweetened fruit juice Wholegrain breakfast cereal/ oatmeal Wholemeal bread/ toast with olive oil spread  Lunch Soup and wholemeal bread Small portion of chicken/ fish/ egg/ cheese Salad Wholemeal bread Fruit and yoghurt  Evening meal Small portion meat/ chicken/ fish/ egg Plenty of salad/ vegetables Potatoes, rice, pasta, other grains Fruit for dessert Glass of wine (optional)

MENU

Wholegrain bagel with olive oil spread +fresh

fruit

Lentil soup + wholegrain bread

Mediterranean-style marinated fish or

chicken

Snacks: Fruit/ nuts

2 tbsp olive oil 1 clove garlic, thinly sliced 1 carrot, diced 1 large onion, sliced 1 celery stick, sliced 1 medium potato, diced 1-2 slices of turnip, diced 100g (4oz) red lentils 1L (1 ¾ pt) chicken or vegetable stock (serves 4)

A Typical lunch recipe: Lentil soup

Heat the olive oil in a saucepan and add the onion and garlic.

Sauté gently for 5 minutes until softening Add the rest of the vegetables and cook for a further 4-5 minutes. Add the lentils and stock and bring to the boil. Simmer for 15-20 minutes. Season with pepper, blend until smooth.  Pour the mixture back into the pan, reheat gently.

Serve with wholemeal bread

  

 

Marinated Fish or Chicken 2 (100g/4oz) fish/chicken 2 tbsp olive oil 2 tsp red wine vinegar ½ tsp ground black pepper ½ dried basil or thyme ¼ tsp garlic granules 2 bay leaves (serves 2)

In a bowl, mix olive oil, vinegar, pepper, basil, thyme and garlic. Coat both sides of the fish/ chicken fillets. Break the bay leaves into 3-4 pieces, press onto both sides of fillets. Cover and refrigerate for at least an hour. Remove the bay leaves. Cook in a non-stick pan over a medium-high heat.

Serve with potatoes, pasta, rice or another ‘grain’ such as couscous and vegetables  

 

PREDIMED study (7500 pts) 30% reduction in risk of heart disease/stroke

52% reduction in risk of diabetes Results comparable to statins and metformin respectively

reduce the risk of Alzheimer's and Parkinson's disease

reduce the risk of death from or occurrence of Cancer

What are the proven health benefits of a Mediterranean diet?

• PREDIMED Study-(wt loss, BP, BS control is better vs low fat diet)

• Stanford Study-(lowered CRP levels)• Northwestern University-(Oleic acid blocked cancer

genes)• The Hale Project-(50% decreased mortality in Europeon

elderly)• Emory University Study• Second University of Naples• Federico II University-• Maris Study/Wagening University• University of Michigan• Walter Reed Army Medical Center

What are the studies showing the benefits of the Mediterranean diet?

Better blood pressure control Weight loss; less metabolic syndrome More favorable lipid profile; lowers LDL and

increases HDL Better glycemic levels More antioxidants from more vegetable

sources. Lower markers of inflammation, ie…CRP

How does the Mediterranean diet lower risk?

Where do we start!?

Where do we finish!?

http://www.mediterraneanbook.com/the-mediterranean-diet/

http://allrecipes.com/recipes/healthy-recipes/special-diets/mediterranean-diet/

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/mediterranean-diet-recipes

Even Fox news is aware of it! (next to the article about how Hilary wearing glasses is a “warning sign”)

http://www.foxnews.com/health/2013/07/25/22-mediterranean-diet-recipes-to-improve-your-health/

Online resources

Questions??? Answers !!??

Thank you