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American scientist, Ancel Keys pointed out the correlation between cardiovascular disease and diet in the 1950’s.
The poor population of small towns, of southern Italy was, much healthier than the wealthy citizens of New York, even compared to their own relatives who emigrated in earlier decades to the United States.
Keys suggested that this was diet dependant, by focusing his attention on foods that made up the diet of these populations.
Thus, he led the famous “Seven Countries Study”
(conducted in Finland, Holland, Italy, United States,
Greece, Japan and Yugoslavia), in order to document the relationship between lifestyles, nutrition and cardiovascular disease between different populations.

Mediterranean diet thought to be the cause!

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High in fruits, vegetables , wholegrain bread, rice and pasta, potatoes, beans, nuts, and seeds
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Olive oil as an important fat source and dairy products, fish , and poultry (consumed lowmoderate amounts)
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Eggs in moderate amounts, and low amounts of red meat in low amounts
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Wine is consumed in low to moderate amounts.

Every main meal
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1-2 portions fruits, 2+ portions vegetables
1-2 servings wholegrain bread/ rice/ pasta
Use olive oil as main cooking fat or as a dressing
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Every day
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2 servings dairy
1-2 servings nuts
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Weekly
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2 servings poultry, 2+ servings oily fish, 2+ servings legumes
Less than 2 servings red meat, 1 or less serving processed meat
0-4 servings Eggs
Less than 2 servings sweet foods
Optional: 1 glass wine/day(women), 2 glasses/day(men) most days

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Eat more fruit & vegetables
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Include oily fish (e.g. salmon, herring, sardines) 2-3 times/ week
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Eat wholegrain bread and cereals instead of white/ low fibre
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Use olive or rapeseed oils & spreads
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Add more natural nuts into your diet (e.g. walnuts, almonds or hazelnuts)
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Reduce red meat intake and eat poultry more often
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Alcohol in moderation (optional)

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Breakfast
Fruit or small glass of unsweetened fruit juice
Wholegrain breakfast cereal/ oatmeal
Wholemeal bread/ toast with olive oil spread
Lunch
Soup and wholemeal bread
Small portion of chicken/ fish/ egg/ cheese
Salad
Wholemeal bread
Fruit and yoghurt
Evening meal
Small portion meat/ chicken/ fish/ egg
Plenty of salad/ vegetables
Potatoes, rice, pasta, other grains
Fruit for dessert
Glass of wine (optional)
MENU
Wholegrain bagel with olive oil spread +fresh fruit
Lentil soup + wholegrain bread
Mediterranean-style marinated fish or chicken
Snacks: Fruit/ nuts

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1 clove garlic, thinly sliced
1 carrot, diced
1 large onion, sliced
1 celery stick, sliced
1 medium potato, diced
1-2 slices of turnip, diced
100g (4oz) red lentils
1L (1 ¾ pt) chicken or vegetable stock
(serves 4)
Heat the olive oil in a saucepan and add the onion and garlic.
Sauté gently for 5 minutes until softening
Add the rest of the vegetables and cook for a further 4-5 minutes.
Add the lentils and stock and bring to the boil. Simmer for 15-20 minutes.
Season with pepper, blend until smooth.
Pour the mixture back into the pan, reheat gently.
Serve with wholemeal bread

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2 (100g/4oz) fish/chicken
2 tbsp olive oil
2 tsp red wine vinegar
½ tsp ground black pepper
½ dried basil or thyme
¼ tsp garlic granules
2 bay leaves
(serves 2)
In a bowl, mix olive oil, vinegar, pepper, basil, thyme and garlic.
Coat both sides of the fish/ chicken fillets.
Break the bay leaves into 3-4 pieces, press onto both sides of fillets.
Cover and refrigerate for at least an hour.
Remove the bay leaves.
Cook in a non-stick pan over a mediumhigh heat.
Serve with potatoes, pasta, rice or another
‘grain’ such as couscous and vegetables

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PREDIMED study (7500 pts)
reduce the risk of Alzheimer's and Parkinson's disease reduce the risk of death from or occurrence of
Cancer

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PREDIMED Study(wt loss, BP, BS control is better vs low fat diet)
Stanford Study(lowered CRP levels)
Northwestern University(Oleic acid blocked cancer genes)
The Hale Project(50% decreased mortality in
Europeon elderly)
Emory University Study
Second University of Naples
Federico II University-
Maris Study/Wagening University
University of Michigan
Walter Reed Army Medical Center

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Better blood pressure control
Weight loss; less metabolic syndrome
More favorable lipid profile;
and
Better glycemic levels
More antioxidants from more vegetable sources.
Lower markers of inflammation, ie…CRP

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 http://www.mediterraneanbook.com/themediterranean-diet/ http://allrecipes.com/recipes/healthyrecipes/special-diets/mediterranean-diet/ http://www.mayoclinic.org/healthyliving/nutrition-and-healthy-eating/indepth/mediterranean-diet-recipes
Even Fox news is aware of it! (next to the article about how Hilary wearing glasses is a “warning sign”) http://www.foxnews.com/health/2013/07/25/2
2-mediterranean-diet-recipes-to-improve-yourhealth/

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Questions???
Answers !!??