The document discusses the Cretan diet and its health benefits as uncovered through various studies. It describes how the Seven Countries Study in the 1950s-1960s found that the Cretan diet, high in monounsaturated fats, resulted in lower rates of cardiovascular disease than predicted. Subsequent research in the 1980s revealed the Cretan diet to be high in omega-3 fatty acids and antioxidants from plant sources. More recent studies like the Nurses' Health Study and Lyon Diet Heart Study confirmed the cardiovascular benefits of following a Mediterranean-style diet similar to the traditional Cretan diet.

1. The Cretan Diet: Uncovering Its Health Secrets through the Ages Jan Inguanez, RD Woolwich Community Health Centre

3. Origins Crete, the legendary birthplace of Zesus Benefits first reported in early Renaissance England Birthplace of heart healthy eating pattern (approx 40 years ago) Traditional dietary patterns of countries of the Mediterranean basin

4. The Area

5. Seven Countries Study Ancel Keys and the Seven Countries Study Studied the relationship among nutrition, health and Disease Rural men aged 40-59 from 1958 to 1970 Yugoslavia, Italy, Greece, Netherlands, Finland, Japan & USA

6. Study Findings Although serum cholesterol was the most reliable predictor of CVD, some surprises were noted Finland – highest rate of heart attacks not predicted by mean cholesterol values Crete – Lowest rate of CVD; lower than predicted by serum cholesterol values

7. Study findings Attributed lower incidence of HD to Cretan diet based on large amounts of monounsaturated fats (& low sat fats) Unanswered question – Why this high fat diet was more protective than low fat Japanese diet?

8. Subsequent Research 1980’s - found rural Cretan diet contained more omega 3 fatty acids and/or ALA Lyon Diet Heart Study – people following Mediterranean diet reduced coronary event & deaths by almost 70% Nurse’s Health Study - less ALA Gained widespead popularity in 1990’s Continues to be studied…

9. More studies… Nurse’s Health Study - less ALA Gained widespread popularity in 1990’s Benefits continue to be studied…

10. Why were the Cretans so healthy? Diet is abundant in: Antioxidants ALA from wild plants Selenium Omega 3 fatty acids

11. Foods of the Mediterranean Diet

13. Healthy fats such as olive oil

14. High consumption of legumes

15. Eating small portions of nuts

16. Moderate use of lower fat dairy products

17. Eating fish/shellfish at least 2X wk Consuming very little red meat

18. Red wine in moderation (for some)

19. Key Components: Generous amounts of vegetables & fruits healthy fat such as olive oil High consumption of legumes Herbs & spices instead of salt Small portions of nuts Moderate use of dairy products very little red meat Eating fish/shellfish at least 2X wk Red wine in moderation (for some)