The Diet for Health
If your New Year's resolution hasn't lasted any longer than your kids' Christmas toys, here's a way to get started again. Consider the Mediterranean diet to make some lasting healthy changes.
For the fourth year in a row, it ranked as the best overall diet by U.S. News and World Report. It also claimed the top spot in five other lists -- best diets for healthy eating, easiest diets to follow, best diets for diabetes, best plant-based diets and best heart-healthy diets.
Just in case you're wondering, the DASH diet and "flexitarian" diet tied for the No. 2 spot on the Best Diets Overall ranking list. The keto diet? Bottom of the list, ranking 37 out of 39 for Best Diets Overall and 39th in Best Diets for Healthy Eating.
The rankings are made by an expert panel of 24 of the country's top nutritionists and specialists in diabetes, heart health and weight loss.
But back to the Mediterranean, which seems to be the best way to eat healthy and get to your healthy weight. How do you get started eating Mediterranean? It's based on the traditional foods that people used to eat in countries around the Mediterranean, such as Italy and Greece, back in the 1960s. Those Italians and Greeks were exceptionally healthy compared with Americans and had a low risk of many diseases. So, researchers began studying what they were eating.
The Mediterranean diet focuses on plant-based foods, including fruits, vegetables, whole grains, breads, legumes, potatoes, nuts and seeds. The main dietary fat is extra-virgin olive oil, and the diet also includes moderate amounts of red wine, fish, poultry, dairy and eggs. Red meat typically plays a small part, often only at Sunday dinner.
That pattern has found to improve health and prevent disease, especially heart disease. A large study, called the Predimed study, looked at 7,447 individuals with a high risk of heart disease. For five years, participants followed one of three different diets -- a Mediterranean diet with added extra-virgin olive oil, a Mediterranean diet with added nuts and a low-fat diet control group. The risk of combined heart attack, stroke and death from heart disease was lower by 31% in the Mediterranean and olive oil group and 28% in the Mediterranean and nuts group. And dropout rates were twice as high in the control group compared with the two Mediterranean groups.
Results like that have been repeated over and over. Other studies are showing that the Mediterranean diet can help with weight loss, Type 2 diabetes and premature death. The bottom line is this is a diet worth looking into.
Q and A
Q: Can foods high in flavanols, such as tea, berries and cocoa, help lower blood pressure? I recently read something that said they could help.