expert’s corner
eat like a greek!
Adopt this style of Mediterranean eating to enjoy tasty food, promote longevity, and protect against many diseases.
Q:
Do you think there is one cuisine/cooking style that is healthier than others? —Helen G. Albany, NY
A:
One of the healthiest and easiest ways to cook is Greek, especially low-carb Greek. That means skipping the pasta and baklava, and preparing poultry, meats, fish, shellfish, and a wide variety of vegetables using the key ingredients of olive oil, lemon, garlic, and flavorful herbs. Eating Greek is not only satisfying and tasty, but it helps protect against degenerative disease and promotes longevity. A little background: the Mediterranean diet, which is routinely lauded as a healthy way of eating, is based on the traditional Greek diet and similar food patterns of nearby countries. It centers around eating real food and emphasizes extra-virgin olive oil and other healthy fats, seafood, and a wide variety of vegetables, fruits, whole grains, and legumes. Refined grain products, refined vegetable oils, trans-fats,
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processed meats, and foods with added sugars are avoided or discouraged.
markers of CVD, such as waist-to-hip ratio, blood lipids, and markers of inflammation.
Benefits of the Mediterranean Diet
Cognitive Decline. The Mediterranean way of eating helps brain health, too. One study with 1,864 participants found that those who followed the diet were less likely to develop dementia and they experienced better cognitive performance in many areas, especially memory.
Studies show that a Mediterraneanstyle eating plan can offer widespread health benefits, including increased life expectancy, reduced risk of major chronic disease, and improved quality of life. Some research highlights: Heart Disease. The Mediterranean diet has been found to reduce the burden, or prevent the development, of cardiovascular disease (CVD), and to improve
Cancer. A review of 83 studies published in October 2017 in the journal Nutrients suggested that the Mediterranean diet may help reduce the risk of cancers such as breast cancer and colorectal cancer, and help prevent cancer-related death. Another study, published in October 2015 in JAMA Internal Medicine, found that
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