Mediterranean diet

The New Improved Mediterranean Diet

In All Health Watch, Diet and Nutrition, Featured Article by Garry Messick0 Comments

Many people swear by the Mediterranean diet. And for good reason.

With its emphasis on vegetables, fruit, and healthy fats from olive oil and fish, research has consistently found that it is heart healthy. It also helps people lose weight and prevents diabetes.[1]

What’s more, there’s strong evidence it protects against cancer, depression, and Alzheimer’s.

Now, a new study shows how to make the Mediterranean diet even healthier.

The research was published in The American Journal of Clinical Nutrition. Scientists compared the health benefits of a regular low-fat diet with a modified version of the Mediterranean diet. It features additional daily servings of dairy.[2]

There were 41 participants. They were randomly assigned to either of the diets. They stayed on the eating plans for eight weeks and were then evaluated.

In the end, the dairy-boosted Med diet group had more impressive results compared to the low-fat group… They had greater improvements in cholesterol readings, heart rate, blood pressure, mood, and cognitive function.

Researcher Alexandra Wade was one of the study authors. She said the study shows a dairy-boosted Med diet “works better than a generic low-fat diet, ensuring better health outcomes…”

The Mediterranean Diet…With Something Extra

The Mediterranean diet with extra dairy is based on the meals commonly eaten in countries such as Greece and Italy. It’s simple to follow…

Eat these foods often:

  • Fish, vegetables, nuts, seeds, legumes, whole grains, extra virgin olive oil, herbs, and fruits. To follow the study cited above, have two to three servings of yogurt, cheese, or milk every day.

Eat these occasionally:

  • Eggs, poultry, and red meat.

Avoid these foods:

  • Anything with added sugar.
  • Processed meats such as hot dogs and cold cuts.
  • White bread.
  • Most vegetable oils other than extra virgin olive oil, such as canola oil, cottonseed oil, and soybean oil.

Editor’s Note: There’s a town in Italy where a huge percentage of the population lives to 100. And despite their advanced age, the residents still are able to work, have fun, and even have satisfying sex lives.

Scientists recently did a detailed study to discover the town’s secret. Yes, the Mediterranean diet is one of them. But the residents did something else that gave them extraordinary longevity and vigor.

Find out what it is by reading Independent Healing…your best source for science-based health advice. 

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[1]https://universityhealthnews.com/daily/nutrition/6-major-benefits-of-the-mediterranean-diet/

[2]https://academic.oup.com/ajcn/article-abstract/108/6/1166/5142520?redirectedFrom=fulltext

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