Mediterranean Diet: What are the main benefits of the Mediterranean Diet. Spanish food, spanish diet

1. What is the Mediterranean diet and its benefits?
A recent study has confirmed that people who follow the Mediterranean diet live
longer than those following the Western or American diet.
The Mediterranean diet is not a specific diet plan, but a set of eating habits that
are traditionally followed by people living in the region of the Mediterranean
Sea.
There are at least 16 countries bordering the Mediterranean Sea.
Food habits among these countries vary depending on culture, ethnicity and
religion.

2. There are a number of features in common of this diet:
1. There is a high consumption of fruits, vegetables, potatoes, beans, nuts,
seeds, bread and other cereals.
2. Olive oil is used for cooking and as a dressing.
3. Moderate fish amounts and low amounts of meat are consumed.
4. Consumed quantities of low to moderate in cheese and yogurt.
5. Wine consumption is moderate, usually taken with meals.
6. There is fresh, local products and seasonal dependence.
7. The lifestyle is active.
Protection against chronic diseases
In a recent study (1), the diets of more than 22,000 people living in Greece were
classified according to how close these people followed the traditional diet style
Mediterranean Greek.
During the 4 years of the study, researchers found that people who followed
the traditional diet closely were less likely to die from diseases of the heart or
cancer, with a little more than protection against heart disease than cancer.
Generally speaking, people who followed the Mediterranean diet most closely
had a 25 % less likely probability to die during the study period than those who
did not follow the Mediterranean diet. This fact is suggesting that people who
closely follow the Mediterranean diet die later than those who do not.
The secret ingredients
Since mortality statistics identified that Mediterranean populations were living
longer than other Europeans, scientists have been trying to deduce which
components of the Mediterranean diet are responsible for its considerable
benefits.
Some of the candidates so far are:
Olive oil: It is the first choice for research since it is used in the Mediterranean
cuisine almost exclusively instead of butter, margarine and other fats.
Olive oil is a rich source of monounsaturated fat, which protects against heart
disease.

3. Olive oil is also a source of antioxidants including vitamin E. It is important to
remember that olive oil is used to prepare vegetable dishes, tomato sauces,
salads and frying fish.
Fruits and vegetables: A high intake of fruits and vegetables has been shown
to have a protective effect against heart disease and cancer; probably by
antioxidants containing (3).
Tomatoes have been under scrutiny because of that are very strongly present
in Mediterranean food.
Tomatoes are an important source of antioxidants, mainly of lycopene, which is
released during the process of cooking of the tomato.
The blue fish (or fatty fish): fish, especially fish called blue or fatty as
sardines, tuna, and mackerel (mackerel) has significant benefits for the health
(4).
Blue fish is a source of polyunsaturated omega-3 fats.
Complexes derived from these fats appear to be especially beneficial for the
health of the heart due to its anti-inflammatory and vasodilatory properties,
which makes the blood flow smoothly.
Blue fish and Omega 3 fatty acids. Children under 3 and pregnant women
should avoid the consumption of fish contaminated with mercury.
Wine in moderation: along the Mediterranean, wine is drunk in moderation and
is usually taken with meals.

4. For men moderation is equivalent to two glasses per day, for women to one cup
per day.
Wine, especially red wine contains a wide variety of plant compounds called
phytonutrients with qualities that promote health.
Between phytonutrients polyphenols, which are antioxidants, protect against
oxidation low density lipoprotein (LDL) and other pathological sequelae of the
oxidation process.
Other phytonutrients play a role in the inhibition of platelet aggregation,
vasodilation, etc.
Combined effect: in a Greek study, the individual components or groups of
foods of the Mediterranean diet did not provide any significant protection.
In practice, it is likely that a combination of all the different ingredients of the
diet makes it so healthy.
Not only that, but that other factors, as a more relaxed eating, attitude, sunny
environment and more physical activity probably contribute to a healthy lifestyle
in this región (the Mediterranean)

5. Why is the Mediterranean diet so healthy?
Is there a more idyllic postcard than the image of a family who, sitting under the
shade of a tree and gathered around a table full of food, celebrates the food of
the Mediterranean between laughter and happiness? Surely not.
Because in addition to enjoy a meal in the company, surely those foods are
fresh and of top quality, and that can not miss the olive oil, fiber, nuts,
vegetables, fruit and fish.
These are the ingredients of one of the healthier eating patterns in the world:
the Mediterranean diet.
And it is to be considered that the Mediterranean diet is much more than a way
of understanding the food.
The Mediterranean diet not only makes us happier, but it also extends our life.

6. Several studies show that following a diet based on the traditional food model of
southern Europe, it protects and reduces the risk of many diseases, especially
chronic ailments such as:
• Heart disease
Consuming olive oil and nuts, in just 3 months decreases systolic blood
pressure (maximum), cholesterol, and triglycerides.
It also increases the good cholesterol (HDL), according to the results of the
PREDIMED (Prevencion con Dieta Mediterránea) Spanish scientific study.
And it is not surprising given that the main ingredients of the Mediterranean diet
such as fruits, vegetables, legumes, nuts and cereals contain large amounts of
fiber, antioxidants, minerals, vegetable proteins and vitamins of the B group
which protect the health of our heart.
• Diabetes type 2
The Mediterranean diet may also prevent type 2 diabetes.
Another investigation, this time at the University of Naples (Italy), showed that
people who followed a Mediterranean diet, improved their glycemic control, as
well as reduced their cardiovascular risk.
• Cancer
Another of the proven benefits of the Mediterranean diet is the reduction of the
risk of cancer.
A study of the Medical University (Athens) notes that the traditional
Mediterranean diet may decrease the occurrence of colon cancer (even in a
25%), and breast cancer and cancer of the prostate, pancreas and uterus (by
10%).
Thanks to its high content of fiber and antioxidant substances, called flavonoids,
fruits and vegetables protect against different types of cancer (colon, gastric
and lung).
The consumption of olive oil, due to its unsaturated fat content, it is also
associated with the prevention of cancer of the breast, ovaries, colon and
gastric cancer.
On the other hand, a high consumption of nuts is associated with a lower risk of
colon cancer.

7. • Obesity
Other investigations have demonstrated that food including fruits and vegetable
patterns, such as the Mediterranean diet, can help in the long term to control
weight and prevent obesity.
• Depression
The benefits of the Mediterranean diet extends to the neurological field.
Another study by Spanish researchers suggests that in people following a
Mediterranean diet, the incidence of depression was reduced up to a 40%.
Olive oil and the fat omega-3 from fish could affect the neurotransmitters
involved in depression (serotonin).
• More vitamins and antioxidants
In addition, the Mediterranean diet ensures a diet rich in vitamins and
antioxidants.
According to the SUN study at the University of Navarra (Spain) people taking
the Mediterranean diet reached nutritional vitamin and mineral
recommendations, and people which followed a different diet were less likely to
cover the appropriate levels of nutrients and more likely to have shortcomings.
Another investigation, carried out in the Greek region of Attica, showed that
people who followed the Mediterranean diet and performed a physical activity
had a greater antioxidant capacity than those that do not followed the
Mediterranean diet.
• 10 tips for eating healthy with the Mediterranean diet
Why is the Mediterranean diet so healthy?
One of the reasons why the Mediterranean diet is so beneficial to our health is
because it includes many plant foods such as bread, pasta, rice, vegetables,
legumes, fruit and nuts.
Another reason is that olive oil is used as the main source of fat to cook and
season the food.
Let us remember that this Mediterranean ingredient is very healthy because it
contains monounsaturated fats.
It is a power that opts for birds from poultry, fish, seafood, dairy products
(yogurt, cheese) and eggs as sources of protein.
And to a lesser extent by red meat.

8. Also advises the consumption of wine, but above all in moderation and with
meals.
The Mediterranean diet with virgin olive oil may reduce
the risk of heart attack
The risk of stroke was reduced by 33%, by 20% the risk of infarction and the
death of cardiovascular origin by a 31%, according to a study conducted in
participants who had followed this diet.
The extra diet Mediterranean supplemented with olive oil or dried fruits
(walnuts, hazelnuts and almonds) allowed to reduce the risk of major
cardiovascular complications (myocardial infarction, stroke or cardiovascular
death) in 30 patients at high cardiovascular risk.

9. This is the main conclusion of the Predimed (Prevencion con Dieta
Mediterránea) a Spanish study, which was published in a medical journal of
greater international impact, The New England Journal of Medicine.
The Predimed study, in which voluntarily participated 7,447 people across
Spain without known cardiovascular disease.
This study has included more than 1,000 Andalusians, and is the largest
randomized clinical trial conducted so far in the State and one of the most
important nutritional studies carried out in the world.
It has been conducted in a period of ten years by a team of 19 research groups
of Andalusia, Balearic Islands, Canary Islands, Catalonia, Navarre, Basque
country and Valencia, coordinated by Ramon Estruch of the Hospital Clínico of
Barcelona.
Andalusia has contributed significantly to the study, since involving 1,400
patients Andalusian and three research groups from the autonomous
community belonging to the health care district. Primarily Seville, but also the
Department of preventive medicine of the Faculty of Medicine of the University
of Malaga and the Institute of the fat of the Superior Council of scientific
research in Seville.
The district health care primary Seville research group has been coordinated by
José Lapetra, specialist in family medicine and Community Health Center San
Pablo.
It has been the only group of participant research, since the start of the study in
2003, fully established by primary care health professionals.

10. In addition, since 2006, that group is part of the Centro de Investigación
Biomédica network (Cyber) physiopathology of obesity and nutrition
(CIBERobn) of the Instituto de Salud Carlos III.
The Predimed study began in 2003 and the main results of this have been
published ten years later in a magazine of prestige of the New England Journal
of Medicine.
The primary objective of the study was to find out if the diet extra Mediterranean
supplemented with olive oil or with nuts exceeded the diet low in fats in
preventing major cardiovascular complication (myocardial infarction, stroke or
death from these causes) in patients aged 55 to 80 years with a high probability
of developing such diseases , but who had not yet suffered them.
Ultimately, it was rating the ability of this model of power to prevent people with
some cardiovascular risk factor who will come to develop diseases such as
stroke, myocardial infarction or die by any of them.

11. In response to this question was designed a large clinical trial of dietary
intervention, randomized, in which patients who agreed to participate were
assigned randomly to one of three treatment groups:
Mediterranean diet more Virgin olive oil extra,
Mediterranean diet more nuts,
and diet low in all types of fat.
The study included a total of 7,447 asymptomatic people with high
cardiovascular risk from 7 autonomous communities (Andalusia, Balearic
Islands, Canary Islands, Catalonia, Navarre, Basque country and Valencia),
which received dietary, individual and group counseling every three months.
The Mediterranean diet recommendations focused mainly on getting a high
consumption of fruits, vegetables, vegetables, cereals, nuts and olive oil; a
moderate consumption of fish, dairy and wine (optional) and a low intake of soft
drinks, cakes, industrial bakery and red meats.
After five years of follow-up, it was noted that those participants who had been
made a Mediterranean diet, supplemented with extra virgin olive oil or nuts, had

12. 30% fewer major cardiovascular complication (myocardial infarction, stroke or
cardiovascular death) than those who followed a low-fat diet. The risk of stroke
was reduced 33%, 20% infarction and death of cardiovascular origin by a 31%.
The study has received funding from the Institute of health Carlos III and has
counted also with financial support of the Ministry of health and Social Welfare
of the Board of Andalusia and other regional Governments, as well as the
National cardiovascular research centre and the Mapfre Foundation.
In total, 8.5 million euros have been invested and have also collaborated
substantially, through the free contribution of food (oil extra virgin olive, walnuts,
almonds and hazelnuts), several companies and organizations food as olive
communal Heritage Foundation, Walnuts California, Borges and La Morella
Nuts.
Historic landmark
The Predimed study is a milestone in biomedical research in Spain and
something unique so far in family medicine and primary care Andalusian and
Spanish.
It is a great example of collaboration between research groups from primary
care, hospitals and universities with others dedicated to basic research, with the
financial support of public institutions and research agencies, as well as support
and sponsorship from private companies related to the power.
Dietary habits are determinants of the health of individuals and populations.
Circulatory diseases are the leading cause of death in Western countries.
The Nations of southern Europe, including Spain, have an much less incidence
of such diseases than those of the North of Europe or the United States.
These differences have been attributed largely to the diet pattern followed in the
so-called Mediterranean countries, our so-called Mediterranean diet.
The importance and significance of the Mediterranean diet is recognized
worldwide by many institutions and agencies; Thus, the UNESCO awarded in
2010 the Mediterrranean Diet with the category of Intangible Cultural heritage of
humanity.

13. If you are interested in two e-books created about two of the best typical meals
of the Spanish Mediterranean diet, please follow these links:
Mediterranean Diet: The Secret Books About Spanish Tapas (Book 1. Tortilla
de Patatas) . CLICK THIS LINK:
https://www.amazon.es/gp/product/B019ELW7BA/ref=as_li_qf_sp_asin_tl?ie=U
TF8&camp=3626&creative=24790&creativeASIN=B019ELW7BA&linkCode=as
2&tag=bellyesti-21
How to Make the Best Sangria in the World, and Leave All Your Friends
Begging for More!!! . CLICK THIS LINK:
https://www.amazon.es/gp/product/B00K3WY6WI/ref=as_li_qf_sp_asin_tl?ie=U
TF8&camp=3626&creative=24790&creativeASIN=B00K3WY6WI&linkCode=as
2&tag=bellyesti-21
Bibliography
1. Trichopoulou A, Costacou T, Bamia C, Trichopoulos D. (2003) Adherence to a Mediterranean
diet and survival in a Greek population. New England Journal of Medicine 348:2599-2608
2. Willett WC, Sacks F, Trichopoulou A, Drescher G, Ferro-Luzzi A, Helsing E, Trichopoulos D.
(1995) Mediterranean diet pyramid: a cultural model for healthy eating.
Am J Clin Nutr. 1995 Jun;61(6 Suppl):1402S-1406S. Review.
3. WHO/FAO (2003) Diet nutrition and the prevention of chronic diseases. Geneva, Switzerland.
Available at www.who.int
4. Hu FB, Willett WC. (2002) Optimal diets for prevention of coronary heart disease.
JAMA. 2002 Nov 27;288(20):2569-78. Review.