At that time, researchers studying the causes of heart disease, a surprising trend ...
People in some countries around the Mediterranean (such as Italy and Greece) had heart disease than Americans very little.
Researchers believe that the reason for the low rate of heart disease was her healthy diet.
This diet was rich in plants, including fruits [1] , vegetables, whole grains, bread, legumes, potatoes, nuts and seeds.
They also used large amounts of both extra-virgin olive oil [2] and red wine, with moderate amounts of fish, poultry, dairy products and eggs [3] . Red meat is rarely consumed.
Although this type of diet consumed over a long time in the Mediterranean, obtained very little mainstream popularity as a great way to improve health and prevent disease.
Since then, numerous studies have been conducted on this diet, including several randomized controlled trials [4] ... which are the gold standard of science.
This article provides an objective look at five long-term controlled studies on the Mediterranean diet and shows. Each of them are published in prestigious journals.
Study
Most of the participants are people who are already health problems such as diabetes and metabolic syndrome, or are at high risk for heart disease.
Most of the study markers common health such as weight, were examined risk factors for heart disease and diabetes markers. Studies on a larger long-term and also examined hard endpoints such as myocardial infarction and death.
1 Studio PREDIMED
The PREDIMED headlines made to effect in 2013, that a substantial reduction of cardiovascular disease.
This was a large study with a total of 7,447 people who were at high risk for cardiovascular disease. They were assigned randomly into three different regimes:
- A Mediterranean diet with the addition of (olive oil + Med) of extra virgin olive oil.
- A Mediterranean diet with nuts added (Med + nuts).
- A control group of low fat content.
No one has been charged with reducing calories [5] or increasing physical activity. The study lasted almost five years, and has written many articles on the subject, some of them look at various risk factors and endpoints.
Here are 6 papers (1.1 to 1.6) PREDIMED.
1.1 Estruch R, et al. primary prevention of cardiovascular disease with Mediterranean diet [6] . The New England Journal of Medicine-2013.
Details: 7,447 people at high cardiovascular risk were randomized to a Mediterranean diet with olive oil and the Mediterranean diet with added nuts, or a control group of low-fat. The study lasted 4.8 years.
In this article, researchers focused mainly related risk of heart attack, stroke and cardiovascular death.
Results: The combined risk of heart attack, stroke and death from cardiovascular disease was reduced by 30% in olive oil Med + group and 28% in the group + Mother Med.
Some details:
- The results are not only significant for men, women.
- Reduces the risk of stroke by 39% in the Mediterranean diet groups.
- There was no statistically significant difference in heart attacks.
- Discontinuation rates were twice as high in the control group (11.3%) compared to the groups of the Mediterranean diet (4.9%).
- When looking at subgroups, people have responded better with high blood pressure, lipid problems and obesity in the Mediterranean diet.
- Although this study was described as a success, there was no statistically significant difference in overall mortality (risk of death).
Conclusion: A Mediterranean diet with olive oil or nuts, the combined risk of stroke, heart attack and death from cardiovascular disease. There were no statistically significant effect on women and reduction in mortality.
Salas-Salvado 1.2 J, et al. Addendum effect of the Mediterranean diet with nuts on metabolic syndrome status [7] . JAMA Internal Medicine of 2008.
Details: Data from 1224 persons who participated in the study were analyzed PREDIMED after 1 year, if the diet has helped people reverse the metabolic syndrome.
Results: The prevalence of metabolic syndrome by 6.7% in the olive oil + Med and 13.7% in the group + Med mother reduced The results were statistically significant only for the group + Mother Med ..
Conclusion: A supplements help reverse the Mediterranean diet with nuts metabolic syndrome.
Montserrat 1.3 F, et al. influence of the traditional Mediterranean diet on lipoprotein oxidation [8] . JAMA Internal Medicine of 2007.
Details: PREDIMED 372 people who were assessed after 3 months at high cardiovascular risk study, looking at changes in the markers of oxidative stress, such as oxidized LDL (ox-LDL).
Results: The levels of oxidized LDL decreased in both groups in the Mediterranean diet, but not to reach statistical significance in the low-fat control.
Conclusion: The Mediterranean diet has caused reductions in oxidized LDL-cholesterol as well as improvements in other risk factors for heart disease.
. Salas-Salvado 1.4 J, et al Reduction in the incidence of type 2 diabetes with the Mediterranean diet type :. leads PREDIMED-Reus Nutrition Intervention Randomized study [9] Diabetes Care 2011th
Details: Study PREDIMED 418 non-diabetic subjects were evaluated after 4 years, since the risk of developing type 2 diabetes.
Results: 10 and 11% of subjects in the Mediterranean diet groups were diabetic, compared to 17.9% in the control group with low fat content. Mediterranean diet reduces the risk of developing type 2 diabetes by 52%.
Conclusion: A Mediterranean diet without calorie restriction seems effective in preventing the development of type 2 diabetes.
1.5 Estruch R, et al. effects of a Mediterranean diet on cardiovascular risk factors [10] . Annals of Internal Medicine in the year of 2006.
Details: 772 PREDIMED study participants were analyzed in terms of cardiovascular risk factors after a 3-month period of the study.
Results: The Mediterranean diet led to improvements in several cardiovascular risk factors, including blood sugar levels, blood pressure, total: HDL, and C-reactive protein (CRP).
Some details:
- PMS: I went through, 30, 39 mmol / L in the group of Mediterranean diet.
- The systolic blood pressure: We went to 5.9 and 7.1 mmHg in the Mediterranean diet groups.
- HDL ratio: Total decreased by 0.38 and 0.26 in the Mediterranean diet groups compared with the group with little fat.
- C-reactive protein: below 0.54 mg / L change in the olive oil Med +, but not in the other groups.
Conclusion: Compared with a low-fat control group, a Mediterranean diet have a positive impact on several risk factors for cardiovascular disease.
Ferre 1.6 GM, et al. frequency of nut consumption and the risk of death in the PREDIMED nutrition intervention study [11] . BMC Medicine-2013.
Details: 7216 PREDIMED participants were evaluated after 5 years.
Results: After 5 years, a total of 323 people were killed, with 81 deaths from cardiovascular causes and 130 deaths from cancer. Eating nuts has been associated with a risk of 16-63% fewer deaths during the study period in connection.
Conclusion: Nut consumption associated with a significantly reduced risk of death within 5 years.
. 2 De Lorgeril M, et al Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction. Final report of the Lyon Diet Heart Study [12] Circulation 1999th
Details: This study included 605 men and middle-aged women who have had a heart attack.
They were divided into two groups, for four years a Mediterranean diet type (of an omega-3-rich margarine supplemented) and a "prudent" Western-style diet and followed.
Results: After 4 years, the group were eating the Mediterranean diet were 72% less likely to have a heart attack or died from heart disease.
Conclusion: can add to a Mediterranean diet with omega-3 fatty acids effectively prevent heart attacks in people who have had a heart attack (secondary prevention).
3 Esposito K, et al. effects of a Mediterranean diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome [13] . The Journal of the American Medical Association., 2004
Details: 180 patients with metabolic syndrome were randomly assigned to follow a Mediterranean diet or a "prudent" low fat diet for 2.5 years.
Results: At study end, 44% of patients in the Mediterranean diet group had metabolic syndrome, compared with 86% in the control group. The Mediterranean diet group also had improvements in several risk factors.
Some details:
- Weight loss: body weight by 4.0 kg (8.8 lb) in the Mediterranean diet group decreased compared to 1.2 kg (2.6 lb) in the low-fat group control.
- Endothelial function score: improvement in the Mediterranean-diet group, but remained stable in the low-fat group control.
- Other markers: markers of inflammation (hs-CRP, IL-6, IL-7 and IL-18) and insulin resistance decreased significantly in the group of the Mediterranean diet.
Conclusion: A Mediterranean diet appears effective in reducing the metabolic syndrome and other cardiovascular risk factors.
4 Shai I, et al. weight loss with low-carbohydrate, Mediterranean, or low-fat diet [14] . The New England Journal of Medicine of 2008.
Details: 322 obese people were randomly on a low-calorie low-fat, low-calorie Mediterranean diet, restriction or associated carbohydrate diet [15] .
Results: lost The low-fat group 2.9 kg (6.4 lb), lost the low-carb group 4.7 kg (10.3 lb) and the Mediterranean diet group lost 4.4 kg ( 9.7 lb).
Participants with diabetes had improved blood sugar and insulin levels in the Mediterranean diet, compared with the low fat diet.
Conclusion: A Mediterranean diet may be more effective for weight loss [16] and the improvement of the symptoms of diabetes, compared with a low-fat diet.
5 Esposito K, et al. effects of a Mediterranean diet on the need for antihyperglycemic drug therapy in patients with newly diagnosed type 2 diabetes [17] . Annals of Internal Medicine of 2009.
Details: 215 obese people who had been recently diagnosed with type 2 diabetes were randomly assigned to a low-carb diet Mediterranean or low-fat diet. The study lasted 4 years.
Results: After 4 years, 44% of the Mediterranean diet group and 70% in the group of low-fat diet, the drug treatment was required.
The Mediterranean diet group had more positive changes in risk factors for blood sugar control and heart disease.
Conclusion: A low carbohydrate Mediterranean could delay or prevent the need for treatment in diabetic patients with newly diagnosed type-2.
Controlled trials that were not
Two controlled studies ( I , II ) were not considered because they were small and short-lived compared to 5 other studies.
The risk of death (mortality)
Two of these studies, PREDIMED Lyon Diet Heart Study and were both large enough and long enough to get results on mortality, or the risk of death during the study ( 1.1 [18] and 2 ).
To facilitate comparison, I combined the two study arms PREDIMED Mediterranean diet (olive oil vs nuts) in one.
In the Lyon Diet Heart Study, the Mediterranean diet group were 45% less likely in the period of 4 years (compared with the group with low-fat) die. This study is often celebrated as an intervention study of the most successful diet ever.
The Mediterranean-diet group in PREDIMED 9.4% less likely to die, but the difference was not statistically significant.
The risk of death from cardiovascular disease (heart attack and stroke)
Both the Lyon Diet Heart Study PREDIMED ( 1.1 [19] and 2 ) examined the mortality from heart attacks and strokes.
As you can see, the risk was of dying from cardiovascular disease by 16% in the PREDIMED (not statistically significant) study and 70% in the Lyon Diet Heart Study reduced.
The risk of stroke by 39% in PREDIMED (31% olive oil and 47% with nuts), which was statistically significantly reduced. In the Lyon Diet Heart Study, 4 persons in the group with low fat content have a stroke, compared with 0 in the Mediterranean diet group.
Weight loss
The Mediterranean diet is usually prescribed as a diet to lose weight, it's more like a healthy diet can help as cardiovascular disease and premature death.
That is, people tend generally to lose weight on the Mediterranean diet.
Three articles reports the number of weight loss ( 3 , 4 , 5 ):
In each study, the Mediterranean group lost more weight than the group with low fat, but it is only in one study (statistically significant 3 ).
The metabolic syndrome and type 2 diabetes
Some of these studies have shown that the Mediterranean diet may have benefits for people with metabolic syndrome and type 2 diabetes.
- The PREDIMED (Studio 1.2 [20] ) showed that the Mediterranean diet with nuts helped 13.7% of patients with metabolic syndrome, to reverse his condition.
- Another document from the same study ( 1.4 [21] ) showed that the Mediterranean diet reduces the risk of developing type 2 diabetes by 52%.
- Esposito, 2004 ( 3 ) have shown that the diet have insulin resistance, reduced a feature of the metabolic syndrome and type 2 diabetes.
- The Shai (Study 4 ) showed that the Mediterranean diet improves blood sugar and insulin levels compared with the low fat diet.
- Esposito, 2009 ( 5 ) showed that the system to delay or prevent the need for medication in diabetic patients with newly diagnosed type-2.
It seems pretty clear that the Mediterranean diet is a much better option for type 2 diabetes with a low-fat diet.
Number of people who have gone
All studies reported drop-out rates. In other words, the percentage of people who left the study.
No clear trend appeared only in the fall between the Mediterranean and low-fat ratio.
Home message
It seems obvious on the evidence that the Mediterranean diet is very healthy and can help to try to prevent some of the biggest killers on the planet.
This is of course a much better alternative than the standard low-fat diet [22] is always recommended worldwide.
Credentials
- ^ fruits (authoritynutrition.com)
- ^ extra virgin olive oil (authoritynutrition.com)
- ^ eggs (authoritynutrition.com)
- ^ randomized controlled trials (en.wikipedia.org)
- ^ calories (authoritynutrition.com)
- ^ primary prevention of cardiovascular disease with Mediterranean diet (www.nejm.org)
- ^ Addendum effect of the Mediterranean diet with nuts on metabolic syndrome status (archinte.jamanetwork.com)
- ^ Effect of a traditional Mediterranean diet on lipoprotein oxidation (www.ncbi.nlm.nih.gov)
- ^ reduction in the incidence of type 2 diabetes with the Mediterranean diet. leads PREDIMED-Reus Nutrition Intervention Randomized Trial (www.ncbi.nlm.nih.gov)
- ^ The effects of a Mediterranean diet on cardiovascular risk factors (www.ncbi.nlm.nih.gov)
- ^ The frequency of nut consumption and the risk of death in the study of nutritional intervention PREDIMED (www.ncbi.nlm.nih.gov)
- ^ Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction. Final report of the Lyon Diet Heart Study (www.ncbi.nlm.nih.gov)
- ^ effect of a Mediterranean diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome (jama.jamanetwork.com)
- ^ weight loss with low-carbohydrate, Mediterranean, or low-fat diet (www.nejm.org)
- ^ diet low in carbohydrates (authoritynutrition.com)
- ^ weight loss (authoritynutrition.com)
- ^ The effects of a Mediterranean diet on the need for antihyperglycemic drug therapy in patients with newly diagnosed type 2 diabetes (www.ncbi.nlm.nih.gov)
- ^ 1.1 (www.nejm.org)
- ^ 1.1 (www.nejm.org)
- ^ 1.2 (archinte.jamanetwork.com)
- ^ 1.4 (www.ncbi.nlm.nih.gov)
- ^ fat diet (authoritynutrition.com)
No comments:
Post a Comment