Editor’s note: Wellness Word is an informational column which is not meant to replace a health care professional’s diagnosis, treatment or medication.
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Better Health Through Mediterranean Cuisine
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By Hari Dass Khalsa, DC
What is the secret behind the remarkable health of those who enjoy Mediterranean cuisine? Notably, there is a large body of medical research demonstrating the benefits of this type of eating strategy.
Recent medical research demonstrates that Mediterranean cuisine is better than a low-fat diet for reducing low-density lipoprotein (the “bad” cholesterol). These findings provide additional evidence to recommend Mediterranean cuisine as a useful method of protection against risk factors for coronary heart disease. Previous studies found that the cuisine is associated with a reduction in coronary heart disease, cancer and overall mortality.
A contemporary nutritional model influenced by the popular dietary patterns of some Mediterranean basin countries, particularly Greece and southern Italy, there is a general consensus among health professionals that Mediterranean cuisine is healthier than northern European and American cuisine because of a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil, fish, and red wine.
The food provides as much as 40% of total daily calories from fat, yet, paradoxically, the associated rate of cardiovascular diseases in Mediterranean countries is lower than in the United States.
Mediterranean cuisine includes:
• the use of olive oil for cooking and dressings. Extra-virgin or virgin oil are best, because they have the highest levels of the protective compounds that provide antioxidant effects and can be used as a healthy replacement for butter or margarine.
• generous amounts of fruits and vegetables (10 servings a day)
• nuts (walnuts, pecans, almonds, Brazil and hazel nuts; generally no more than a handful a day; avoiding honey-roasted or heavily salted nuts.)
• fish products a couple times a week (water-packed tuna, salmon, trout, mackerel and herring)
• consumption of white meat (e.g., poultry) instead of red or processed meat (sausage, bacon)
• preparation of homemade sauces by simmering tomato, garlic, onion, and aromatic herbs with olive oil to dress vegetables, pasta, rice, and other dishes
• For alcohol drinkers, a low to moderate pattern of red wine consumption. No more than one 5-ounce glass of wine daily for women or men over age 65, and no more than two 5-ounce glasses of wine daily for men under age 65.
If you don’t drink alcohol, you don’t need to start.
Bon Appetit!
Dr. Hari Dass Khalsa is a chiropractor offices located in the Hawthorne District. 503.238.1032.