In the GISSI-Prevenzione Study, presented at the conference of the American Heart Association, Italian scientists followed 11,324 Italians who had suffered heart attacks, keeping track of the amounts of Mediterranean-style foods they ate as well as their intake of butter, a decidedly non-Mediterranean food. Those who slathered on butter were three times more likely to succumb to disease earlier in life as those who filled their plates with the four traditional Mediterranean foods (vegetable, fruit, fish, and olive oil).

Other new findings suggest that the Mediterranean diet also:

• Prevents LDL (the bad cholesterol) in the blood stream from damaging the lining of blood vessels (a process known as oxidation).
• Lowers blood pressure, which would further decrease heart disease danger.
• Lowers the risk of developing Alzheimer’s disease.
• Helps prevent allergic rhinitis and asthma symptoms in youngsters.

OK! So what is the Mediterranean Diet?
To be exact, there is not merely one Mediterranean diet. What is eaten varies significantly from one Mediterranean country to another. However, the shared features of what is usually spoken of as the Mediterranean-style diet are as follows:

• High consumption of fruits, vegetables, bread and other cereals, beans, nuts and seeds
• Olive oil is the key monounsaturated fat source used in cooking
• Dairy products, fish and poultry are consumed in low to moderate amounts
• Little red meat is eaten
• Eggs are eaten zero to four times a week
• Wine only in moderate amounts

What makes the Mediterranean diet different is this is a low-fat diet that focuses on limiting saturated (and trans) fats. This means replacing your red meat, butter, and full-fat milk with fish high in omega-3 fatty acids, olive oil, and skim milk. Although this is not a vegetarian diet, there is a strong emphasis on plant foods.

Eating the Mediterranean way is definitely a more healthful eating choice for your life. But without clear and precise nutrition guidance, you can easily become frustrated and confused (for instance, binging on nuts just because they are healthy). Therefore, figuring out your individual needs with the help of a Registered Dietitian is key. Without knowing how much to eat, you are going to have a tough time watching your portion sizes.

Ask your Sound Family Medicine physician if he thinks you are an appropriate patient to benefit from nutrition therapy (a physician referral is warranted). Many insurance companies will cover up to 90% of the cost of the 'Physician Prescribed Medical Nutrition Therapy' consultation, with qualifying diagnoses.  Also, check your employee benefits plan at work.  Some plans cover up to $500 for counseling by a Registered Dietitian per year.

Once you experience the delicious and healthy choices the Mediterranean diet has to offer, it just might become your new lifestyle! Glittering beaches, hillsides stitched with gnarled grape vines, lemon trees glistening in the sun…

Brooke Douglas, RD, CD
NutritionAuthority.com

Here is a link to buy the book for yourself:
http://beta.bordersstores.com/online/store/TitleDetail?sku=0060578785

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