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Secrets of the Mediterranean Diet 2011 Multi-state Conference Charleston, WV Benefits: Decreased Risk of… • • • • • • • Heart disease Stroke Cancer Parkinson’s disease Dementia Diabetes Death from all causes Whose Diet is It, Anyway? What Makes a Diet “Mediterranean”? MORE OF THIS • Vegetables • Fruits • Whole grain breads and cereals • Potatoes • Beans, nuts, and seeds • Olive oil LESS OF THAT • Dairy • Fish • Poultry • Eggs • Wine • Very little red meat Plenty of walking Red wine with meals Beneficial Effects • • • • • Decrease abdominal fat Decrease inflammation Decrease insulin resistance Decrease triglyceride levels Decrease blood pressure Fruits and Vegetables • Fiber - soluble • Antioxidants – Vitamin C – Carotenoids • Phytochemicals – Lutein , lycopene, zeaxanthin – polyphenols Whole Grain Breads and Cereals • • • • • • Fiber-insoluble Magnesium (Mg) Zinc (Zn) Phosphorous (P) Potassium (K) Monounsaturated fatty acids (MUFA) Beans and Legumes • • • • • Fiber High protein, low fat Folates Vitamin K Potassium Nuts and Seeds • MUFA and PUFA • Vitamin E and other tocopherols • Lutein and zeaxanthin – Age-related macular degeneration (AMD) – UV radiation • Choline - neurotransmitter • Mg, P, K Olive Oil • MUFA • Vitamin E • Vitamin K Fish • Omega 3 fatty acids • Protein Red Wine and Coffee • Polyphenols • Associated with lower risk for chronic disease • Red wine associated with J-shaped mortality curve Protection from Free Radicals ROLE OF ANTIOXIDANTS What is a Free Radical? • One or more unpaired electrons • Connects with unsaturated fatty acid on body cell walls • Creates injury to cells When Radicals Collide • Free radical + non radical = new free radical begins chain reaction • Free radical + free radical = covalent bond • Protects cell walls Potential Concerns • High fat may lead to obesity • Types of fats need to be balanced • “Mediterranean Diet” vs. Mediterranean lifestyle Take Home Message • Mediterranean lifestyle promotes health and decreases risk of disease • Activity is part of Mediterranean lifestyle • NO MAGIC BULLET QUESTIONS?
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