Consumption of a Mediterranean Style Diet Is Good For Your Health

by | Jan 12, 2009 | 2008, Cardiovascular Health, Metabolic Syndrome

Writen by Sarah Madden. A Mediterranean diet can reduce the onset of Multiple Sclerosis and delay the progression of cardiovascular disease and type 2 diabetes.

The metabolic syndrome [MS] involves risk factors for diseases such as cardiovascular disease [CVD], type 2 diabetes and even all-cause mortality (1).  MS is characterized by abdominal obesity, elevated blood pressure and abnormal cholesterol, triglyceride and blood glucose levels (1, 2).   MS is diagnosed when an individual has at least 3 of these factors (2).   It is estimated that over 50 million Americans have MS (2).

The high prevalence of MS is worrisome due to the very high incidence of CVD.  Approximately 81 million Americans have one or more forms of CVD (3, 4).  CVD is the leading cause of death in the US accounting for almost 36% of all deaths in 2004 (4).  It also causes the largest financial burden costing approximately $448.5 billion in the US in 2008 (5).

In order to prevent or manage MS, the same steps needed to reduce CVD or type 2 diabetes are recommended (2).  This includes reducing LDL cholesterol, blood pressure and blood glucose concentrations to the recommended levels (2).  Lifestyle changes such as quitting smoking, weight loss, physical activity and healthy eating habits are also recommended (2).  Unfortunately, Western-style diets are regarded as unhealthy and can promote MS. The Mediterranean-style diet has been shown to be a healthier alternative (1).

The Mediterranean diet [MedDiet] is characterized by a higher intake of cereals, fruits, nuts, vegetables, olive oil and red wine and a lower intake of dairy and meat products and sweets (1).  This diet has been linked to a decreased incidence of MS in some studies.  A recent study set out to determine the effect of the consumption of a MedDiet for 1 year in subjects who were at a high risk for CVD.

The subjects were divided into 3 different dietary groups:

  • Group 1: Control diet
  • Group 2:  The MedDiet plus 1L of olive oil a week
  • Group 3: The MedDiet plus 30g per day of nuts (a mixture of walnuts, hazelnuts and almonds)

Each of these 3 groups received dietary counselling advising them to consume a low-fat diet and to include the foods of the MedDiet.  After one year, the prevalence of MS was decreased by 2.0% in the control group, 6.7% in the MedDiet + olive oil and was significantly decreased by 13.7% in the MedDiet + nuts group.

This study demonstrates that consumption of the MedDiet is beneficial and can reduce the onset of MS in individuals with or without this condition.  This is valuable, since it may also delay the progression of CVD and type 2 diabetes.  Furthermore, this study showed that the inclusion of nuts into the habitual MedDiet was even more beneficial.  Past studies have revealed that nuts are beneficial and can reduce the risk of metabolic abnormalities related to the development of MS (1).  The inclusion of nuts as well as the other components of the MedDiet such as fish, fruits and vegetables are beneficial and should be consumed more often to optimize health outcomes in many Western diets.

Source: Salas-Salvadó, Jordi, Joan Fernández-Ballart, Emilio Ros, Miguel-Angel Martínez-González, Montserrat Fitó, Ramon Estruch, Dolores Corella et al. “Effect of a Mediterranean diet supplemented with nuts on metabolic syndrome status: one-year results of the PREDIMED randomized trial.” Archives of Internal Medicine 168, no. 22 (2008): 2449-2458.

©2008 American Medical Association. All rights reserved.

Posted January 12, 2009. 

References:

  1. Salas-Salvado, J., Fernandez-Ballart, J., Ros, E., Martinez-Gonzalez, M.-A., Fito, M., Estruch, R., Corella, D., Fiol, M., Gomez-Gracia, E., Aros, F., Flores, G., Lapetra, J., Lamuela-Raventos, R., Ruiz-Gutierrez, V., Bullo, M., Basora, J., Covas, M.-A. for the PREDIMED Study Investigators.  Effect of a Mediterranean Diet Supplemented With Nuts on Metabolic Syndrome Status One-Year Results of the PREDIMED Randomized Trial.  Archives of Internal Medicine.  2008.  168(22): 2449-2458.
  2. Metabolic Syndrome: What Is The Metabolic Syndrome? See the American Heart Association website.
  3. NIH Heart Disease and Stroke Research. See the American Heart Association website.
  4. Cardiovascular Disease Statistics. See the American Heart Association website.
  5. Cardiovascular Disease Cost.  See the American Heart Association website.