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Home > Anti-aging Research > Mediterranean Diet
News & Research:
Mediterranean Diet Good
for Chronic Kidney Disease - Medscape, 5/21/13 -
"followed 1110 Swedish men (mean age, 70 years), 506 of whom had a
glomerular filtration rate below 60 mL/min per 1.73 m 2 ... Median follow-up
was 9.9 years ... High adherents were 42% less likely to have kidney disease
than low adherents ... high adherence was independently associated with a
mortality risk that was 18% lower for every 2-point increase in
Mediterranean Diet Score. For subjects with adequate dietary intake, the
associations were stronger"
Mediterranean diet seems to boost aging brain power - Science Daily,
5/21/13 - "Participants, who were all taking part in
the PREDIMED trial looking at how best to ward off cardiovascular disease,
were randomly allocated to a Mediterranean diet with added olive oil or
mixed nuts or a control group receiving advice to follow the low-fat diet
typically recommended to prevent heart attack and stroke ... After an
average of 6.5 years, they were tested for signs of cognitive decline using
a Mini Mental State Exam and a clock drawing test ... The average scores on
both tests were significantly higher for those following either of the
Mediterranean diets compared with those on the low fat option"
Mediterranean Diet Might Help Stave Off Dementia - WebMD, 4/29/13 -
"Eating fish, chicken, olive oil and other foods
rich in omega-3 fatty acids while staying away from meats and dairy -- the
so-called Mediterranean diet -- may help older adults keep their memory and
thinking skills sharp ... those who followed the Mediterranean diet were 19
percent less likely to develop thinking and memory problems"
Mediterranean Diet Fights Heart Disease, Study Finds - ABC News, 2/25/13
- "the researchers randomly assigned 7,447 people,
ages 55 to 80, to one of three diets -- a Mediterranean diet with additional
extra-virgin olive oil, a Mediterranean diet supplemented with mixed nuts,
or a control diet, which consisted essentially of advice to reduce dietary
fat ... The olive-oil diet led to a 28 percent reduction in risk, compared
with the control diet. The mixed nut diet led to a similar risk reduction"
Mediterranean Diet May Protect Brain - WebMD, 2/13/12 -
"white matter hyperintensity volume (WMHV) ... WMHV
is an indicator of small blood vessel damage in the brain and is detected by
magnetic resonance screening (MRI) ... researchers compared the brain scans
and diets of 966 adults with an average age of 72 ... those who most closely
followed a Mediterranean diet had a lower measure of WMHV than those who did
not. Each increase in the Mediterranean diet score was associated with a
corresponding decrease in white matter hyperintensity volume score ... the
aspect of the Mediterranean diet that seemed to matter most was the ratio of
monounsaturated fat to saturated fat"
Mediterranean diet gives longer life, Swedish study suggests - Science
Daily, 12/20/11 - "A Mediterranean diet with large amounts of vegetables and
fish gives a longer life. This is the unanimous result of four studies to be
published by the Sahlgrenska Academy ... The results show that those who eat a
Mediterranean diet have a 20% higher chance of living longer"
Diet Adherence in Relation to ACS and Stroke - Medscape, 11/15/11 -
"Since the Seven Countries Study in the 1970s and
the randomized clinical trial Lyon Heart Study in the 1990s, many
studies have supported the beneficial effect of the Mediterranean diet on
the development of CVD and, particularly, CHD. The CARDIO2000 study, a
case-control study with 848 patients with ACS and 1,078 age- and sex-matched
control subjects, showed that a 10-unit increase of the MedDietScore was
associated with a roughly 30% lower likelihood of having an ACS.
Trichopoulou et al showed that adherence to the Mediterranean dietary
pattern was associated with a 33% (95% CI 0.47–0.94) lower mortality from
CHD. In addition, recent results of the large-scale, multinational
INTERHEART study, including 27,098 participants from 52 countries,
highlighted the important role of unhealthy dietary habits as a risk factor
for myocardial infarction. Most importantly, the population attributable
risk of an unhealthy diet was approximately 27% in men and 26% in women;
suggesting that most CHD evens could have been avoided by adopting a
healthier dietary pattern. In the present work, the estimated attributable
risk for the lowest tertile of adherence to the Mediterranean pattern was
40% for ACS ... Despite the plethora of studies as regards Mediterranean
diet and CHD, few studies have examined the role of the diet on the
development of stroke. The Nurses' Health Study, a prospective cohort study
of 74,886 female participants, showed that adherence to this pattern exerts
a protective effect regarding the development of stroke (relative risk of
highest compared with lowest quintile: 0.87, 95% CI 0.73–1.02).
Furthermore, a recent case-control study of only 48 patients with stroke and
47 age- and sex-matched controls reported that adherence to the
Mediterranean diet was associated with a 91% lower likelihood of ischemic
stroke (95% CI 0.02–0.40). In addition, results of the INTERSTROKE
case-control study suggested that unhealthy dietary habits were associated
with a 34% higher likelihood of ischemic stroke (95% CI 1.09–1.65, highest
vs lowest tertile), whereas the population attributable risk was 17.3% (95%
CI 9.4–29.6). In the present work, similar to the 2 aforementioned
studies, it was observed that a greater adherence to the Mediterranean diet
was associated with a lower likelihood of having an ischemic stroke event,
whereas the estimated attributable risk for the lowest tertile of adherence
to the Mediterranean pattern was 37% ... It is widely known that oxidative
stress and chronic inflammation play a crucial role for the development of
atherosclerosis, influencing endothelial and vascular function. Not
surprisingly, the protective role of the Mediterranean dietary pattern
regarding CVD has been mainly attributed to the antioxidant and
anti-inflammatory properties of this pattern. The basic components of this
diet—olive oil, red wine, fruits and vegetables, and fish—are foods rich in
vitamins, antioxidants, polyphenols, phytochemicals, and omega-3 fatty
acids. Results of epidemiologic studies and clinical trials have shown that
subjects following closer the Mediterranean diet had a higher total
antioxidant capacity and lower inflammatory and coagulation markers:
C-reactive protein, interleukin-6, homocysteine, white blood cell, and
fibrinogen levels.[12, 30] Furthermore, latest studies have shown the
beneficial role of this diet on endothelial function. In particular,
adherence to the Mediterranean diet has been associated not only with a
reduction in endothelial damage and dysfunction but also with improvement in
the degenerative activity of the endothelium"
Fatty Acids and
Cognitive Decline in Women - Medscape, 6/13/11 -
"In this cohort of older women, greater MUFA intake was associated with less
cognitive decline over a 3-year period. Previous studies generally but not
invariably support this association. One previous prospective study found
greater dietary MUFA intake to be associated with less cognitive
decline, a second found a trend in the same direction, a third found
a trend in the same direction in restricted analyses, and three others
were null.[7,8,11] None of the null studies had multiple measures of diet;
one assessed diet using a measure of fatty acid composition of erythrocyte
membranes, but that study assessed cognitive decline exclusively using
the Mini-Mental State Examination, which is probably not as sensitive as the
neuropsychological test battery used in this study ... MUFA is thought to be
one of the major protective components of the traditional Mediterranean
diet, in which it is derived primarily from olive oil (median 46 g/d).
Two recent prospective studies of the Mediterranean diet have found greater
adherence to be associated with less cognitive decline and lower incidence
of Alzheimer's disease (AD).[31,32] One of these studies found an effect of
the Mediterranean diet on an individual cognitive domain, namely memory.
This finding is consistent with the observed protective effect of MUFA on
memory in the WHI CCW. In addition, the current study found an association
between MUFA and less decline in visual–spatial abilities (copying and
matching), a finding not previously made to the knowledge of the authors of
the current study. Decline in visuospatial function has been associated with
driving errors in older adults and has also been suggested as a
potential predictor (along with amnestic impairment) of transition from mild
cognitive impairment to AD ... Several pathways may explain the apparent
relationship between MUFA intake and cognitive function. MUFA and MUFA
derivatives have antiinflammatory effects in vivo,[35,36] which may be
important because chronic inflammation appears to be a precursor of
symptomatic AD.[37–39] Oxidative stress has also been demonstrated in
patients with mild cognitive impairment and AD, and derivatives from
MUFA, including low-molecular-weight phenols, have been found to have
antioxidant effects. MUFA may also exert their potentially beneficial
effects on cognition indirectly by decreasing cardiovascular risk by
reducing macrophage uptake of plasma oxidized low-density lipoprotein,
apolipoprotein B, and f triglycerides" -
Click here for my olive oil mayonnaise recipe.
Mediterranean diet: Alarmingly high cardiovascular risk factors found in
Mediterranean people - Science Daily, 1/10/11 -
"The myth that the Mediterranean diet and lifestyle is so healthy is based
on 40-year old data from rural areas and so much has changed during those
Science strengthens for olive extract’s bone benefits - Nutra USA, 9/14/10 -
“Our data suggest that oleuropein, highly abundant in olive tree products
included in the traditional Mediterranean diet, could prevent age-related bone
loss and osteoporosis" - [Abstract]
olive Leaf extracts at iHerb.
olive oil and a Mediterranean diet fight heart disease by changing how our genes
function - Science Daily, 6/30/10 - "The first group consumed a traditional
Mediterranean diet with virgin olive oil rich in polyphenols. The second group
consumed a traditional Mediterranean diet with an olive oil low in polyphenols.
The third group followed their habitual diet. After three months, the first
group had a down-regulation in the expression of atherosclerosis-related genes
in their peripheral blood mononuclear cells. Additionally, the olive oil
polyphenols made a significant impact on the expression of genetic changes
influencing coronary heart disease. Results also showed that the consumption of
virgin olive oil in conjunction with a Mediterranean diet can positively impact
lipid and DNA oxidation, insulin resistance, inflammation, carcinogenesis, and
tumor suppression ... olive oil and a Mediterranean diet affect our bodies in a
far more significant way than previously believed" - See
olive leaf extracts at iHerb.
Mediterranean-style diet improves heart function, twin study shows -
Science Daily, 6/15/10 - "heart rate variability
(HRV) ... Eating a Mediterranean-style diet -- one characterized by low
saturated fats and high in fish, fruits, vegetables, legumes, nuts, olive
oil, cereals and moderate alcohol consumption -- reduces a person's heart
disease risk ... the higher a person's diet score, the more variable the
heart beat-to-beat time interval -- 10 percent to 58 percent (depending on
the HRV measure considered) for men in the top Mediterranean diet score
quarter compared to those in the lowest quarter; this equates to a 9 percent
to 14 percent reduction in heart-related death"
Mediterranean diet may lower risk of brain damage that causes thinking
problems - Science Daily, 2/8/10
Linked to Lower Risk for Stomach Cancer - Medscape, 12/29/09 -
"For every 1-unit increase in relative Mediterranean
diet score, the risk for gastric adenocarcinoma decreased by 5% to 7%"
Mediterranean Diet May Fight Depression - WebMD, 10/5/09
Mediterranean Diet May Boost Eye Health - WebMD, 5/11/09 -
"people who ate one serving of fish per week had a
31% lower risk of early signs of AMD. Those who ate one to two servings of
nuts rich in omega-3 fatty acids had a 35% lower risk"
Mega Twin EPA at iHerb
Jarrow Max DHA at iHerb.
Mediterranean diet may lower blood pressure: Study - Nutra USA, 5/11/09
Mediterranean Diet May Preserve Memory - WebMD, 2/9/09 -
"The Mediterranean diet consists of larger doses of
fish, vegetables, legumes, fruits, cereals, and unsaturated fatty acids; low
amounts of dairy products, meat, and saturated fats; and a moderate amount
of alcohol ... average 4.5 year follow-up period. Those in the top one-third
of Mediterranean diet scores had a 28% lower risk (compared to those in the
bottom third) of developing a cognitive impairment"
Mediterranean Diet Reduces Long-term Risk Of Subsequent Weight Gain And
Obesity Among Adults - Science Daily, 1/22/09 -
"increased fruit and vegetable intake was associated with significantly
lower risk of a medium WG (3,41 kg) over 10 years among adults of a Spanish
Mediterranean population. Dietary strategies to increase fruit and vegetable
intake to prevent and control overweight and obesity should be promoted more
Metabolic Syndrome? Nuts! - WebMD, 12/8/08 - "A
group that was given personalized advice on the Mediterranean diet and about
2 tablespoons of mixed nuts (1/2 walnuts, 1/4 almonds, and 1/4 hazelnuts)
each day ... A year later, nobody lost weight. And about the same number of
people developed newly diagnosed metabolic syndrome in each group ... But
among patients who already had metabolic syndrome, those in the nut group
were 70% more likely to have reversal of metabolic syndrome than those in
the control group"
Accolades for Mediterranean Diet - WebMD, 9/11/08 -
"people who followed a strict Mediterranean diet
were: ... 9% less likely to die from heart disease or other cardiovascular
problems ... 6% less likely to develop cancer or die from it ... 13% less
likely to have Parkinson's or Alzheimer's disease"
Atkins Still Doesn't Beat Low-Fat Diet - Newsweek, 7/16/08 -
"A new study comparing the Atkins diet, a
Mediterranean diet and a low-fat diet published on July 17 in The New
England Journal of Medicine (NEJM), is likely to inspire headlines saying
that the Atkins diet is better for your waistline and your health than a
low-fat diet ... I believe this study is extremely flawed. Here's why: ...
funded in part by the Atkins Foundation ... quality of data in this study
Traditional Mediterranean Diet Protects Against Diabetes, Study Suggests
- Science Daily, 5/30/08 - "A high adherence to the
diet was associated with an 83% relative reduction in the risk of developing
Med diet linked to longer life - study - Nutra USA, 12/12/07 -
"greater adherence to a Med-style diet reduced the
risk of death from cardiovascular disease (CVD) and cancer by 22 and 17 per
cent in men, and 12 per cent for women ... so-called all-cause mortality
(death from all causes) was reduced by 21 per cent among men and 20 per cent
among women with the greatest adherence ... The Mediterranean diet also
includes other important dietary constituents such as fiber and a low
omega-6:omega-3 fatty acid ratio, both of which potentially prevent cancer
initiation and progression" - [Abstract]
Mediterranean Diet May Help Alzheimer's Patients Live Longer - Science
Daily, 9/10/07 - "Alzheimer's patients who adhered
to the diet to a moderate degree lived an average 1.3 years longer than
those people who least adhered to the diet. And those Alzheimer's patients
who followed the diet very religiously lived an average four years longer"
Mediterranean Diet Halves Risk Of Progressive Lung Disease - Science
Diet May Influence Alzheimer's Risk - WebMD, 10/9/06 -
"Long suspected of lowering the risk
of heart disease and diabetes, the Mediterranean diet consists of large
amounts of fruits, vegetables, beans, grains, and nuts. Red meats are eaten
only rarely and poultry, eggs, and dairy products are eaten in moderation.
Olive oil and fatty fish are the main sources of fat in the diet ... People
who most closely adhered to the diet had an Alzheimer's risk that was 40% to
65% lower than people who were least likely to follow the diet"
Erectile Function in Subjects With the Metabolic Syndrome - Medscape,
7/19/06 - "consumption of a
Mediterranean-style diet in men with the metabolic syndrome and ED at baseline
produced significant improvement of erectile and endothelial functions, together
with a significant reduction of systemic vascular inflammation, as indicated by
the reduced levels of CRP"
Beats Low-Fat Diet - WebMD, 6/5/06 -
"Compared with the low-fat group,
the two Mediterranean diet groups had bigger improvements in blood pressure,
insulin resistance (a problem which accompanies or precedes type 2
diabetes), markers of inflammation, and levels of cholesterol and other
lipids (blood fats)"
Mediterranean Diet May Cut Alzheimer's - WebMD, 4/18/06 -
"Scores ranged from 0-9, with higher
scores showing greater adherence to a Mediterranean diet ... those with
middle scores were 15% less likely to have been found to have developed
Alzheimer's disease, and those with the highest scores were 40% less likely
to have been found to have Alzheimer's disease"
Olive oil—key to Mediterranean diet's benefits - MSNBC, 3/10/06
Tufts Expert Examines The Cardiovascular Benefits Of A Mediterranean-style
Diet - Science Daily, 2/7/06
The Disease-Preventive Power of the Mediterranean Diet
- Life Extension Magazine, 7/05
Mediterranean Diet Linked to Longer Life - WebMD, 4/7/05 -
"a healthy man of 60 who follows the
diet, which is rich in fruits and vegetables and low in meat and dairy, can
expect to live a year longer than a man of the same age who doesn't follow
the diet ... The Mediterranean diet was nearly vegetarian, with fish and
very little meat, and was rich in green vegetables"
- Mediterranean Diet Helps Lower Death Rates - WebMD, 12/9/04 -
"those seniors adhering to the Mediterranean diet had a 23% lower risk of death from all
causes ... seniors who exercised at least 30 minutes every day lowered their risk of death by 37%. Nonsmoking seniors reduced their risk by 35%. Seniors who drank alcohol moderately reduced their risk by 22% ... a senior who adhered to all of these lifestyle changes reduced his risk of death by 65%"
- More good news about the Mediterranean diet - MSNBC, 10/29/04 -
"people who ate a mostly Mediterranean diet, exercised moderately, drank little to moderate amounts of alcohol, and didn’t
smoke had 65 percent fewer deaths than those who followed none or only one of these healthy habits"
- Is the Mediterranean Diet Really Healthier? - Dr. Weil, 10/8/04
- Mediterranean Diet May Be Effective in Reducing Metabolic Syndrome and Associated Symptoms - Doctor's Guide, 9/22/04 -
"after 2 years, patients
in the Mediterranean diet intervention group had significant decreases in body weight, blood pressure, levels of glucose, insulin, total cholesterol, and triglycerides and a significant increase in levels of high-density lipoprotein cholesterol ... Serum concentrations of interleukins 6 (IL-6), 7 (IL-7), and 18
(IL-18) and high-sensitivity C-reactive protein (hs-CRP) were significantly reduced in patients in the intervention group"
- Mediterranean Diet Improves Survival in Elderly - Medscape, 9/21/04 -
"Among 70- to 90-year-olds, adherence to a Mediterranean diet and healthful lifestyle is
associated with a more than 50% lower rate of all-cause and cause-specific mortality"
- A Lifestyle Blueprint for Long Life - WebMD, 9/21/04
- Is It Better to Eat Like the French? - Dr. Weil, 8/3/04
- Mediterranean Diet Fights Heart Disease - WebMD, 11/11/03
- Mediterranean Diet Lowers C-reactive Protein Levels - Medscape, 11/11/03 -
"For each 10-point increase in diet score, there was a corresponding 0.22 mg/dL
reduction in C-reactive protein levels, a 0.21 pg/ml reduction in interleukin-6, a 12.5 mg/dL decrease in fibrinogen, and a 0.87 mmol/L decrease in homocysteine levels (P < .05), he said. Also, white blood cell count decreased significantly"
- Mediterranean Diet Independently Lowers Cardiovascular Disease Risk - Doctor's Guide, 11/10/03
- Mediterranean diet evidence - jr2.ox.ac.uk. 8/03
- Mediterranean diet 'extends life' - bbc.co.uk. 8/24/03 -
"The[y] found that quercetin, which is abundant in olive oil, has a similar effect"
- Mastering the Mediterranean Diet? - Dr. Weil, 8/14/03
- Add 1 lb. of veggies, olive oil - USA Today, 6/25/03 -
"participants were rated on a scale of 0 to 9, based on how closely they stuck
to the traditional Mediterranean diet. The higher the score, the better the adherence ... A two-point increase in the adherence score was associated with a 25% reduced risk of death from all causes, a 33% reduced risk of death from heart disease and a 24% reduced risk of death from cancer ... People in Greece eat
about a pound of vegetables a day, mostly cooked ... Salads are served with fish, and vegetables like zucchini and spinach are boiled and seasoned with lemon and olive oil"
- Mediterranean Diet: More Than Olive Oil - WebMD, 6/25/03 -
"In addition to having olive oil with most meals, the typical Mediterranean diet is very high
in vegetables, fruits, legumes, nuts, and cereals; moderate in fish intake; and has lower amounts of meat and dairy than the typical American diet. Drinking alcohol is also a frequently practiced dining ritual"
- Mediterranean Diet Cuts Risk Of Cancer In Half - Doctor's Guide, 6/16/98
and nutrition - Curr Opin Clin Nutr Metab Care. 2014 Jan;17(1):1-4 -
"An increasing body of evidence has supported the role
of the Mediterranean diet and extra-virgin olive oil in protecting cognition. A
number of nutritional formulations to improve deteriorating memory are being
studied. Undernutrition is associated with cognitive decline. Hyperglycemia and
hypertriglyceridemia cause cognitive impairment"
study of Dietary Approaches to Stop Hypertension- and Mediterranean-style
dietary patterns and age-related cognitive change: the Cache County Study on
Memory, Health and Aging - Am J Clin Nutr. 2013 Sep 18 -
"Participants included 3831 men and women ≥65 y of age
who were residents of Cache County, UT, in 1995 ... Higher levels of accordance
to both the DASH and Mediterranean dietary patterns were associated with
consistently higher levels of cognitive function in elderly men and women over
an 11-y period. Whole grains and nuts and legumes were positively associated
with higher cognitive functions and may be core neuroprotective foods common to
various healthy plant-centered diets around the globe"
Mediterranean Diet Adherence in Individuals with Prediabetes and Unknown
Diabetes: The Di@bet.es Study - Ann Nutr Metab. 2013 Jul 2;62(4):339-346 -
"We investigated MedDiet adherence in individuals with
prediabetes and unknown (PREDM/UKDM) or known diabetes (KDM) compared to those
with normal glucose metabolism (NORMAL) ... qualitative food frequency
questionnaire ... Higher age-adjusted adherence to MedDiet (5-unit increment in
the MedScore) was associated with lower and nondifferent odds (OR, 95% CI) of
prevalent PREDM/UKDM (0.88, 0.81-0.96, p = 0.001) and KDM (0.97, 0.87-1.07, p =
0.279), respectively, compared to individuals in the NORMAL group ... reverse
causation bias cannot be ruled out in cross-sectional studies"
Mediterranean diet in relation to mortality and CVD: a Danish cohort study -
Br J Nutr. 2013 Jul 3:1-9 - "Analyses were performed on
1849 men and women sampled during the 1982-83 Danish MONICA (MONItoring trends
and determinants of Cardiovascular disease) population study, whose diet was
assessed by means of a validated 7 d food record ... the MDS was inversely
associated with total mortality and with cardiovascular and MI incidence and
mortality, but not with stroke incidence or mortality"
Mediterranean Diet and Depressive Symptoms among Older Adults over Time - J
Nutr Health Aging. 2013;17(5):441-5 -
"Community-dwelling participants (n=3502) of the Chicago Health and Aging
Project aged 65+ years (59% African American) who had no evidence of depression
at the baseline ... Our results support the hypothesis that adherence to a diet
comprised of vegetables, fruits, whole grains, fish, and legumes may protect
against the development of depressive symptoms in older age"
Mediterranean diet and CHD: the Greek European Prospective Investigation into
Cancer and Nutrition cohort - Br J Nutr. 2012 Aug;108(4):699-709 -
"In a general population sample of 23 929 adult men and
women with no CVD or cancer at enrolment, a validated FFQ was
interviewer-administered, sociodemographic, physical activity and other
characteristics were recorded, and arterial blood pressure and anthropometric
characteristics were measured. In a median period of 10 years, 636 incident CHD
cases and 240 CHD deaths were recorded. Associations of adherence to the MD,
operationalised through a nine-component score (0, poor; 9, excellent), with CHD
incidence and mortality were evaluated through Cox regression controlling for
potentially confounding variables. A two-point increase in the MD score was
associated with lower CHD mortality by 25 % (95 % CI 0.57, 0.98) among women and
19 % (95 % CI 0.67, 0.99) among men. The association of adherence to the MD with
CHD incidence was again inverse, but weaker (hazard ratios 0.85 (95 % CI 0.71,
1.02) among women and 0.98 (95 % CI 0.87, 1.10) among men). With respect to
score components, only meat among men (positively) and fruits and nuts among
women (inversely) were associated with both the incidence of and mortality from
Is Associated with All-Cause Mortality in Adults Aged 65 Years and Older - J
Nutr. 2011 Dec 21 - "Three measures of diet quality were
used: the Healthy Diet Score (HDS), the Recommended Food Score (RFS), and the
Mediterranean Diet Score (MDS) ... After adjustment for confounders, the MDS was
significantly associated with mortality [highest vs. lowest quartile; HR = 0.78
(95% CI = 0.62-0.98)]. Similarly, the RFS was also associated with mortality [HR
= 0.67 (95 % CI = 0.52-0.86)]; however, there were no significant associations
for the HDS [HR = 0.99 (95% CI = 0.79-1.24)]"
the Mediterranean diet and quality of life in the SUN Project - Eur J Clin
Nutr. 2011 Aug 17 - "Health-related quality of life
(HRQL) ... Multivariate-adjusted models revealed a significant direct
association between adherence to Mediterranean diet and all the physical and
most mental health domains (vitality, social functioning and role emotional).
Vitality (β=0.50, 95% CI=0.32-0.68) and general health (β=0.45, 95%
CI=0.26-0.62) showed the highest coefficients. Mean values for physical
functioning, role physical, bodily pain, general health and vitality domains
were significantly better with increasing adherence to the Mediterranean diet.
Those having improved their initial high diet scores have better scores in
physical functioning, general health and vitality. Conclusions: Adherence to the
Mediterranean diet seems to be a factor importantly associated with a better
HRQL" - Note: For me, quality of life has always been more
important mortality. For example, you may live longer (that's debatable)
with calorie restriction but is it worth being cranky your entire life?
of a Mediterranean diet and healthy lifestyle on premature mortality in men and
women - Am J Clin Nutr. 2011 Jul 27 - "Adherence to
the Mediterranean diet was significantly related to lower mortality in women but
not significantly in men. The healthy lifestyle score was strongly inversely
related to mortality in women and men. When the least-healthy to the healthiest
lifestyle scores were compared, HRs of 4.07 (95% CI: 2.59, 6.40; P-trend <0.001)
and 2.61 (95% CI: 1.79, 3.80; P-trend <0.001) were shown in women and men,
respectively. For the same comparison, the mortality rate advancement period
("aging effect") was 15.1 y (95% CI: 9.9, 20.2 y) in women and 8.4 y (95% CI:
5.0, 11.8 y) in men ... This study suggests that adherence to 4 modifiable
healthy lifestyle factors can substantially reduce premature mortality in women
the Mediterranean diet reduces mortality in the Spanish cohort of the European
Prospective Investigation into Cancer and Nutrition (EPIC-Spain) - Br J Nutr.
2011 May 17:1-11 - "Epidemiological studies show that
adherence to a Mediterranean diet (MD) increases longevity; however, few studies
are restricted to Mediterranean populations or explore the effect of a MD
pattern that directly incorporates olive oil. Therefore the relationship between
adherence to the MD and mortality was studied within the the Spanish cohort of
the European Prospective Investigation into Cancer and Nutrition (EPIC-Spain)
... Risk of all-cause and cause-specific mortality was assessed according to the
level of adherence to a relative MD (rMED) score, measured using an 18-unit
scale incorporating nine selected dietary components. A high compared with a low
rMED score was associated with a significant reduction in mortality from all
causes (hazard ratio (HR) 0.79; 95 % CI 0.69, 0.91), from CVD (HR 0.66; 95 % CI
0.49, 0.89), but not from overall cancer (HR 0.92; 95 % CI 0.75, 1.12). A 2-unit
increase in rMED score was associated with a 6 % (P < 0.001) decreased risk of
all-cause mortality. A high olive oil intake and moderate alcohol consumption
contributed most to this association. In this Spanish cohort, following an olive
oil-rich MD was related to a significant reduction in all-cause mortality, and
reduced the risk of mortality from CVD. These results support the important role
that the MD pattern has on reducing mortality in Mediterranean countries" -
Click here for my olive oil mayonnaise recipe.
Effect of a
traditional Mediterranean diet on apolipoproteins B, A-I, and their ratio: A
randomized, controlled trial - Atherosclerosis. 2011 May 6 -
ApoA-I, and their ratio could
predict coronary heart disease (CHD) risk more accurately than conventional
lipid measurements. Our aim was to assess the effect of a traditional
Mediterranean diet (TMD) on apolipoproteins ... Participants assigned to a
low-fat diet (control) (n=177), or TMDs (TMD+virgin olive oil (VOO), n=181 or
TMD+nuts, n=193) received nutritional education and either free VOO (ad libitum)
or nuts (dose: 30g/day). A 3-month evaluation was performed ... Both TMDs
promoted beneficial changes on classical cardiovascular risk factors. ApoA-I
increased, and ApoB and ApoB/ApoA-I ratio decreased after TMD+VOO, the changes
promoting a lower cardiometabolic risk. Changes in TMD+VOO versus low-fat diet
were -2.9mg/dL (95% CI, -5.6 to -0.08), 3.3mg/dL (95% CI, 0.84 to 5.8), and
-0.03mg/dL (-0.05 to -0.01) for ApoB, ApoA-I, and ApoB/ApoA-I ratio,
respectively ... Individuals at high-cardiovascular risk who improved their diet
toward a TMD pattern rich in virgin olive oil, reduced their Apo B and ApoB/ApoA-I
ratio and improved ApoA-I concentrations" - The question is; is it
the polyphenols or the omega-9 or both in the virgin olive oil responsible
for the benefit? See
olive Leaf extracts at iHerb.
Adherence to a Mediterranean-type dietary pattern and cognitive decline in a
community population - Am J Clin Nutr. 2010 Dec 22 -
"investigated whether adherence to a Mediterranean
dietary pattern or to the Healthy Eating Index-2005 (HEI-2005) is associated
with cognitive change in older adults ... For both scoring systems, higher
scores connote greater adherence ... Mean (+/-SD) scores for participants were
28.2 +/- 0.1 for the MedDiet and 61.2 +/- 9.6 for the HEI-2005. White
participants had higher energy-adjusted MedDiet scores but lower HEI-2005
scores than did black participants. Higher MedDiet scores were associated
with slower rates of cognitive decline (β = +0.0014 per 1-point increase,
SEE = 0.0004, P = 0.0004) after adjustment for age, sex, race, education,
participation in cognitive activities, and energy. No such associations were
observed for HEI-2005 scores"
Mediterranean diet lower HbA1c in type 2 diabetes? Results from a randomized
cross-over study - Nutr Metab Cardiovasc Dis. 2010 Jul 29 -
"Compared with usual diet, on the ad libitum
Mediterranean intervention diet glycosylated haemoglobin fell from 7.1% (95%
CI: 6.5-7.7) to 6.8%"
Oleuropein enhances osteoblastogenesis and inhibits adipogenesis: the effect on
differentiation in stem cells derived from bone marrow - Osteoporos Int.
2010 May 21 - "Our data suggest that oleuropein, highly abundant in olive tree
products included in the traditional Mediterranean diet, could prevent
age-related bone loss and osteoporosis" - See
olive Leaf extracts at iHerb.
there specific treatments for the metabolic syndrome? - Am J Clin Nutr.
2008 Jan;87(1):8-11 - "Although there is no
"all-inclusive" diet yet, it seems plausible that a Mediterranean-style diet
has most of the desired attributes, including a lower content of refined
carbohydrates, a high content of fiber, a moderate content of fat (mostly
unsaturated), and a moderate-to-high content of vegetable proteins"
Adherence to the Mediterranean Diet Is Inversely Associated With Circulating
Interleukin-6 Among Middle-Aged Men. A Twin Study - Circulation. 2007
Dec 17 - "A 1-unit within-pair absolute difference
in the diet score was associated with a 9% (95% CI, 4.5 to 13.6) lower
Mediterranean Dietary Pattern and Prediction of All-Cause Mortality in a US
Population: Results From the NIH-AARP Diet and Health Study - Arch
Intern Med. 2007 Dec 10;167(22):2461-8 - "The
Mediterranean diet was associated with reduced all-cause and cause-specific
mortality. In men, the multivariate HRs comparing high to low conformity for
all-cause, CVD, and cancer mortality were 0.79 (95% CI, 0.76-0.83), 0.78
(95% CI, 0.69-0.87), and 0.83 (95% CI, 0.76-0.91), respectively. In women,
an inverse association was seen with high conformity with this pattern:
decreased risks that ranged from 12% for cancer mortality to 20% for
all-cause mortality (P = .04 and P < .001, respectively, for the trend)"
Mediterranean Diet, Alzheimer Disease, and Vascular Mediation - Arch
Neurol, 10/9/06 - "Higher adherence
to the MeDi was associated with lower risk for AD (odds ratio, 0.76; 95%
confidence interval, 0.67-0.87; P<.001). Compared with subjects in the
lowest MeDi tertile, subjects in the middle MeDi tertile had an odds ratio
of 0.47 (95% confidence interval, 0.29-0.76) and those at the highest
tertile an odds ratio of 0.32 (95% confidence interval, 0.17-0.59) for AD"
Mediterranean diet improves erectile function in subjects with the metabolic
syndrome - Int J Impot Res. 2006 Jan 5 -
"Mediterranean-style diet rich in
whole grain, fruits, vegetables, legumes, walnut, and olive oil might be
effective per se in reducing the prevalence of ED in men with the metabolic
Effect of a mediterranean-style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome: a randomized trial
- JAMA. 2004 Sep 22;292(12):1440-6 - "A Mediterranean-style diet might be effective in reducing the prevalence of the metabolic syndrome and its associated cardiovascular risk"
- Metabolic syndrome: dietary interventions - Curr Opin Cardiol. 2004 Sep;19(5):473-9 -
"Although there is no "all-inclusive" diet yet, it seems plausible that a Mediterranean-style diet exhibits most of the desired attributes"
- Mediterranean diet improves lipid profiles over three months - Asia Pac J Clin Nutr. 2004;13(Suppl):S138 -
"A Mediterranean diet is effective for weight loss over three months and has early favourable effect on HDL and Triglyceride levels and a neutral effect on TC and LDL levels"