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Continuing my blog about the Mediterranean Diet

Bread is an important part of the diet but is eaten without butter or margarines, which contain saturated fat. Instead, it is either dipped into a bowl of olive oil or drizzled with the oil. The nutritional and therapeutic benefits of olive oil have been known about for centuries in the Mediterranean and were first mentioned by Hippocrates, the famous Greek physician and teacher of medicine, often referred to as the ‘father of medicine’. ‘Extra virgin’ olive oil is the least processed form of the oil and therefore contains the highest levels of protective plant compounds. Since Spain produces 44% of the world’s olives, good quality olive oil is readily available and reasonably priced. Tree nuts such as walnuts and almonds are high in fat but low in saturated fat. Walnuts also contain omega 3 fatty acids, which lower triglycerides. A handful of nuts a day is enough and these can be used for a quick snack between meals. Fresh fish is another good source of omega 3 fatty acids. Red wine, taken in moderation, has an aspirin-like effect (reducing the blood’s ability to clot) and contains antioxidants.

Following a Mediterranean diet, which is rich in fruits and vegetables, supplemented by olive oil and/or nuts has been proven to significantly reduce the incidence of cardiovascular complications by reducing the LDL cholesterol that causes clogging of the arteries. It has similarly been shown to significantly reduce the risk of further heart disease in individuals who have already had a heart attack. Recent research conducted by PREDIMED (published in the June 11 edition of Archives of Internal Medicine) has shown that the Mediterranean diet is effective at reducing blood pressure and decreasing blood glucose levels, cholesterol, triglycerides and inflammation markers. There is also evidence that the Mediterranean diet can significantly protect against Alzheimer’s disease and discourage chronic diseases, including cancer.