mediterranean diet

  • Mediterranean Diet May Ward Off Brain Shrinkage, Study Shows

    Roughly seven months later, they were also asked to take part in brain scans to measure each participant’s brain volume. The men and women were divided into two groups, based on how closely they followed the Mediterranean diet. The first group held true to the Med diet’s principles in at least five key food guidelines, either consuming more of the regimen’s classic healthy foods or eating fewer unhealthy foods. There were nine principles tracked in total, each assigned a score of one: High Intake vegetables legumes fruits/nuts cereals (unrefined, whole grains) fish and monounsaturated fats (olive oil, avocado, etc.) Low Intake saturated fats dairy products meat and poultry alcohol (mild to moderate intake) Those in the group who followed the Mediterranean diet more closely had higher total brain volumes than those who followed less closely, equating to roughly 5.0 milliliters higher gray matter volumes and 6.41 milliliters higher white matter.

  • Mediterranean Diet May Reduce Breast Cancer Risk

    In the study, researchers found that women who were asked to follow a Mediterranean diet that was high in extra-virgin olive oil were 68 percent less likely to develop breast cancerthan those who were advised only to reduce the amount of fat in their diets. In the study, 4,152 post-menopausal women who had never had breast cancer were asked to follow one of three diets: One was a Mediterranean diet rich in extra-virgin olive oil (extra-virgin olive oil accounted for 15 percent of their daily calories), the second was a Mediterranean diet rich in nuts, and the third was a control diet, in which the women were advised to reduce the amount of fat they ate. After about five years, 35 women in the study had developed breast cancer.  Related: 6 Foods That May Affect Breast Cancer Risk Women in the extra-virgin olive oil group were the least likely to develop breast cancer.