- Phoenix Heart Center

Report
Mediterranean Diet
Dr Hassan S Makki
Phoenix Heart Center
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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
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
Every day
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2 servings dairy
1-2 servings nuts
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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2 tbsp olive oil
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)
30% reduction in risk of heart
disease/stroke
52% reduction in risk of diabetes
Results comparable to statins and
metformin respectively
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 UniversityMaris 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; lowers LDL and
increases HDL
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 !!??

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