Mediterranean Diet Cuts Stroke Risk in Women
The Mediterranean diet reduced the risk of stroke in women by 13% in a report published earlier this year. This adds to our previous knowledge that the healthy diet is associated with lower risk of coronary heart disease in both men and women.
Why is this pertinent to a "Heart Health" blog? Strokes are considered a cardiovascular disease because of the underlying connection with atherosclerosis, or hardening of the arteries. Atherosclerosis in the heart arteries causes most heart attacks, and atherosclerosis elsewhere causes half of all strokes.
Researchers in Boston examined the records of 74,886 middle-aged women in the Nurses' Health Study and deteremined how closely they followed a Mediterranean diet pattern. They followed their health status for 20 years, noting how many women developed coronary heart disease, stroke, and cardiovascular death (fatal coronary heart disease and strokes combined).
Compared with the women who adhered very little to the Mediterranean diet pattern, the women with highest compliance had 13% fewer strokes. Confirming earlier studies, the Mediterranean dieters had 29% lower risk for coronary heart disease and 39% lower risk of cardiovascular death (again, comparing the women with highest and lowest compliance).
To gain the health benefits of the Mediterranean diet, consider making these diet changes:
Additional Resource: Oldways Preservation Trust -Steve Parker, M.D. Reference: Fung, Teresa, et al. Mediterranean diet and incidence of and mortality from coronary heart diseease and stroke in women. Circulation, 119 (2009): 1,093-1,100. Disclosure of Potential Conflict of Interest: I am the author of "The Advanced Mediterranean Diet: Lose Weight, Feel Better, Live Longer" Disclaimer: All matters regarding your health require supervision by a personal physician or other appropriate health professional familiar with your current health status. Always consult your personal physician before making any dietary or exercise changes.
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Posted by: Mary Ann | Jun 15, 2009 11:40:43 AM
I enjoyed reading this article, and am interested in purchasing the book as well. I adhere to most of the diet changes, but I do have a question. I have also read about mercury in fish, and wonder if that is a concern with the recommendation to eat fish "several times weekly."
Posted by: Judith M | Jun 15, 2009 1:15:10 PM
Do keep eating the fish, Mary Ann. Keep to the smaller fish, salmon and smaller. The larger the fish, the more they accumulate mercury. Also tilapia may not have omega 3's in them because they are farmed. The rest are fine, and you can find tongol tuna in cans, which is also fine.
PS, I'm a nutritionist.
Posted by: Dr. Bruce | Jun 15, 2009 2:32:49 PM
Follow my self-designed "Mexiterrasian" food pyramid and it will lift Dr. Steve Parker's "Advanced Mediterranean Diet" into the stratosphere as far as optimal health benefits.
Posted by: Steve Parker, M.D. | Jun 16, 2009 12:01:35 PM
To Mary Ann:
Monica Reinagel covered the mercury issue quite well at her Nutrition Data Blog. Here's the link:
http://blog.nutritiondata.com/ndblog/2008/09/fishing-for-ans.html.
I would only add that if you eat fish caught in a lake or river in your state, your local "Department of Game and Fish" (name varies by state) will likely have pertinent mercury advisories on its website.
On a different note, one of my favorite Mediterranean diet weight-loss books is Dr. Connie Guttersen's "Sonoma Diet."
To Judith:
Thanks for you fish comments. I've read that also: older and larger fish accumulate more mercury. Personally, I'm not worried about the mercury in my twice weekly fish meal. Benefits outweigh the risks.
To Dr. Bruce:
I love Mexican food and can well imagine healthy versions of it! I'll google "mexiterrasian pyramid." I have a Mexican-American friend who uses olive oil in her tamales. Lard or other high-saturated fats would be more traditional.
-Steve
Posted by: Dr. Bruce | Jun 17, 2009 3:09:26 PM
Dr. Steve,
And, your friend's spin on the traditional way of fixing tamales captures the Mexiterranean way of eating. Just throw in some more creativity and the Mexiterrasian concept emerges. This style of eating builds upon the "Advanced Mediterranean" version of Dr. Artemis Simopoulos'"The Omega Diet"(based upon the dietary patterns and lifestyles of Crete), together with the best that Mexico and the rest of Latin America, plus India, Okinawa, and all the rest of Asia have to offer. In short, a nutritional goldmine! A five minute concoction which epitomizes the concept: canned pumpkin(one of the 14 superfoods in Dr. Steven Pratt's book "Super Foods Rx") blended with tomato paste, extra virgin olive oil, and turmeric(or alternatively, curry). This provides a great dip, topping, or spread. Bon appetit!
