Tag Archives: cardiovascular diseases

Follow the Mediterranean diet? Yes, please!

Posted on March 5, 2013 | 1 Comment

The traditional Mediterranean diet has long been discussed for its health benefits as compared to other “diets” or lifestyles. From the use of olive oil to the increased consumption of beans and vegetables, it has all the components of a heart-friendly diet. And a recent ‘landmark’ study published in the New England Journal of Medicine showed just that.

The Details?

Researchers in Spain randomly assigned participants to 3 groups and followed them over a 5-year period. Two groups were following the Mediterranean diet (one group received free extra virgin olive oil, the other free nut mix) and the third group followed a low-fat diet (these participants received nonfood gifts). Participants (men and women ; age 55-80) in all groups had no incidence of cardiovascular disease when they were enrolled in the study but had either Type 2 diabetes or risk factors such as smoking, hypertension, obesity, high cholesterol (LDL)…. They all received dietary counseling and follow-ups.

The Results?

- Participants were more likely to follow the Mediterranean diet than the low-fat diet

- Risk of stroke was reduced significantly in both Mediterranean diet groups.

- Mediterranean diet resulted in 30% less risk of cardiovascular diseases among high-risk persons.

What are the Mediterranean diet basics?

Consume more of:

- olive oil

- raw nuts, especially walnuts

- fruits and vegetables

- fish

- whole grains and beans

Consume less of:

- Red meats (once a week)

- Processed foods and sweets

- Dairy products

Consume in moderation:

- Wine (with food)

- Poultry

In addition to the above, many Mediterranean dishes are cooked with lots of onion, garlic, herbs and tomatoes which add to the anti-inflammatory, heart-healthy benefits of the overall diet.

What’s in a typical Mediterranean menu for a day?

Breakfast: Labneh or cheese with vegetables and whole wheat pita bread, omelet, baked eggs with tomato sauce,…

Mediterranean breakfast

My breakfast: Labneh, halloumi cheese, cucumbers, tomatoes, mint and kalamata olives

Lunch: Grilled fish with a side salad, or mujaddara (rice and lentil pilaf) with a tomato and cabbage salad and whole wheat pita, or couscous with roasted vegetables and grilled chicken, or spinach salad with pasta Bolognese or stuffed vine leaves and stuffed zucchini with yogurt, or beans stew with rice, or minestrone…..

pasta and fish en papillote

Pasta and fish en papillote, with tomatoes, lemons,herbs, olive oil and garlic

Dinner: tabbouleh and hummus or balila or baba ghannouj, or Greek salad, or Spinach and goat cheese salad with walnuts…. grilled salmon,….

Snacks: fruits and nuts, veggie sticks, molasses with tahini,…

The Mediterranean diet is so versatile that’s why it is so easy to follow. Not to mention that it’s one of the tastiest!

 P.S: You can always check out my meal plan every Monday for weekly Mediterranean dish inspiration.  

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The Metabolic Syndrome: Large Waistlines and Inactivity

Posted on February 18, 2012 | Leave a comment

Heart Health Month continues. Following on with the heart theme and showing our care for our pumping muscle, the post today is about the metabolic syndrome. With the increasing rates of obesity, more and more people are being diagnosed with the metabolic syndrome and it is becoming more widespread than before.

The metabolic syndrome also known as syndrome X is not a disease on its own rather it’s a combination of different risk factors that may lead to cardiovascular diseases or diabetes. The below table indicates the risk factor and its defining level. A combination of any three of the factors constitute a diagnosis of the metabolic syndrome.

Risk Factor Defining   Level
Abdominal   Obesity Waist   Circumference
        Men > 102   cm (>40 in)
        Women > 88 cm   (>35 in)
Triglycerides ≥ 150 mg/dl
HDL   cholesterol
        Men < 40   mg/dl
        Women < 50   mg/dl
Blood   pressure ≥ 130 mm Hg systolic or ≥ 85mm Hg diastolic Blood Pressure
Fasting   glucose ≥ 100   mg/dl

Heredity plays a role whether a person will develop metabolic syndrome, but abdominal obesity or large waistlines and lack of physical activity are the main underlying causes.

Metabolic syndrome is also related to a condition called “insulin resistance”. Insulin is the hormone by which cells metabolize glucose so that they can use it for energy. With insulin resistance, the body cannot properly use the insulin it produces. Abdominal obesity and the excess circulating fatty acids lead to an increase in insulin resistance. This resistance is one of the causes behind the etiology of type 2 diabetes.

What to do if you have the metabolic syndrome?

If you have the metabolic syndrome, it is imperative for you to follow the Therapeutic Lifestyle Changes program ( TLC) discussed in a previous post. TLC will help you reduce your LDL cholesterol as well as reverse or reduce all the metabolic syndrome’s risk factors; hence, reducing your risk of cardiovascular diseases and diabetes.                                                                                           Summing  up the key points to treat metabolic syndrome:

  • Achieve a healthy weight
  • Be physically active
  • Follow the TLC diet
  • Stop smoking
  • Drink only in moderation
  • If these changes do not work for you, your doctor might suggest medication to control the specific risk factors that you suffer from.

As  you can see, an active healthy lifestyle is the basis for avoiding many life-threatening conditions including cardiovascular diseases and diabetes.

So this February, love yourself! Get healthy and get moving !! :)

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