Healthy Hearts Thrive on Mediterranean Diet

 

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By Diane Sparacino, Staff Writer

Americans have heard it many times before – the Italians, Spaniards and Greeks apparently have healthful living figured out, especially when it comes to healthy eating. And what’s not to love? Nutritious, natural foods are high in fiber, vitamins and antioxidants. Fresh produce, fish and olive oil are not only delicious, but heart-healthy alternatives to the fatty, sugary, over-processed foods that have become staples of the Western diet. 

As countless studies and nutritional experts have repeatedly told us – we would be on the right track if we just exercised more and learned to eat like Mediterranean folks have for centuries. Yet we’re stuck in our bad habits, and cases of diabetes, heart disease, stroke and obesity continue to rise at an alarming rate. Now, there’s yet another reason to listen.

In February 2013, The New England Journal of Medicine published a study out of Spain, “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet.” The study looked at the ”traditional Mediterranean diet,” which researchers characterized as “a high intake of olive oil, fruit, nuts, vegetables, and cereals; a moderate intake of fish and poultry; a low intake of dairy products, red meat, processed meats, and sweets; and wine in moderation, consumed with meals” (Estruch, R. et al, 2013).

What is different with this study is its scope. Considered the lengthiest, most scientific study on the Mediterranean diet, researchers enrolled close to 7,500 people and followed them for nearly five years. The participants were 43% male (55-80 years) and 57% female (60-80 years). Subjects had “high cardiovascular risk” (but did not have heart disease at the time of selection), and were randomly assigned to one of three diets: A Mediterranean diet including extra-virgin olive oil; a Mediterranean diet including mixed nuts, and a third “control group” was advised only to reduce their dietary fat. All three groups participated in “quarterly individual and group educational sessions” (Estruch, R. et al, 2013).

The researchers found that the high intake of produce, fish, legumes, nuts and olive oil, coupled with low overall consumption of meat and meat products appeared to be associated with better survival rates in their subjects. “In this trial, an energy-unrestricted Mediterranean diet supplemented with either extra-virgin olive oil or nuts resulted in an absolute risk reduction of approximately 3 major cardiovascular events per 1,000 person-years, for a relative risk reduction of approximately 30%, among high-risk persons who were initially free of cardiovascular disease,” they stated. “Perhaps there is a synergy among the nutrient-rich foods included in the Mediterranean diet that fosters favorable changes in intermediate pathways of cardiometabolic risk, such as blood lipids, insulin sensitivity, resistance to oxidation, inflammation, and vasoreactivity” (Estruch, R. et al, 2013).

Since the Mediterranean region encompasses several cultural and geographical areas, the broad term “Mediterranean Diet” can be a confusing one. According to Oldways Preservation Trust (a nonprofit food and nutrition education organization), traditional Mediterranean meals typically feature foods grown and harvested in areas surrounding the Mediterranean Sea. In 1993, Oldways teamed up with the European Office of the World Health Organization (WHO) and the Harvard School of Public Health to present the classic Mediterranean Diet and the accompanying Mediterranean Diet Food Pyramid to illustrate their point (Oldways, 2013).

The Mediterranean Diet Pyramid was initially based on the traditional eating patterns found in 1960s Greece, Crete and Southern Italy. Today it is widely considered the “gold standard” representation of the traditional Mediterranean diet among healthcare professionals, consumers and educators (Oldways, 2013).

The Mediterranean Diet Pyramid recommends the daily consumption of 10 servings of plant-based foods that are locally-grown and minimally-processed. The pyramid limits total fat consumption to less than 35% and recommends olive oil instead of butter, low amounts of cheese, yogurt; fish or poultry ( twice per week); and up to seven eggs per week . Fresh fruit is suggested as a daily dessert and red meat is limited to a few times per month. In addition, regular physical activity, one glass of red wine per day, the use of herbs/spices in place of salt, and plenty of drinking water are strongly recommended (Oldways, 2013).


Along with lifestyle changes including exercise and avoiding tobacco smoke (including secondhand smoke), the American Heart Association (AHA) has long encouraged a “heart-healthy diet,” chiefly comprised of fruits and vegetables, high-fiber foods, whole grains. They also endorse fish (at least two times/week), lean meats and poultry and fat free dairy products (AHA, 2013).

Several courses about stroke and cardiovascular health can be found at RN.com. Click here for: Acute Coronary Syndrome, Stroke Prevention and Recognition and Acute Ischemic Stroke Management. For more on the Mediterranean Diet Pyramid and heart-healthy menu ideas, click here.


References:

American Heart Association [AHA]. (2013). Coronary Artery Disease - Coronary Heart Disease. Retrieved from
http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Coronary-Artery-Disease---Coronary-Heart-Disease_UCM_436416_Article.jsp

Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M.I., Corella, D., et al. (2013). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. The New England Journal of Medicine [NEJM]. Retrieved from http://www.nejm.org/doi/full/10.1056/NEJMoa1200303?query=featured_home&#t=article


Oldways Preservation Trust. (2013). Mediterranean Diet Pyramid. Oldwayspt.org. Retrieved from http://oldwayspt.org/resources/heritage-pyramids/mediterranean-pyramid/overview

ABOUT THAT INTERVIEW ...

7 Questions to Ask in Every Interview

By Catherine ConlanABOUT THTA
Monster Contributing Writer

At the end of every job interview, the interviewer will probably ask if you have any questions. What you ask can tell them a lot about you as a candidate and whether you’d be a good fit.

Try to ask at least a few of these seven questions at any interview you have.

• How do you celebrate accomplishments and achievements here? This question can help you determine whether your values match up with the company’s, says Sabrina Ali, a career counselor for under-40 professionals and executives. “If you value being told to add an extra day on to your holiday next week for a job well done, but what the culture offers are words like ‘good job’ or a team drink after work, then work is going to feel like more work.
   
• From your perspective, what does success look like or mean in this role? It’s important to remember that a job well done might look different to different people, Ali says. “Ideally what you do and how you do it are a match to what they are looking at as they rely on your role for their success, but often this is not the case,” she explains. “What defines a job well done doesn't need to be a secret.” By asking, you can figure out whether you’ll be able to sustainably give what the job demands.
   
• Could you describe your perfect candidate for this role? The answer to this question is revealing, says career coach Cheryl Palmer. “Once the interviewer articulates for you what the perfect candidate looks like, you can then either reiterate your qualifications for the position or add anything that you did not mention before that directly relates to how your background positions you as the perfect candidate.” It’s a great way to end an interview on a strong note.
   
• What are your top priorities for the person in this position during the first 30 days? When you ask this questions, Palmer says, you’ll be able to figure out what the company’s immediate needs are. In addition, if you do get the job, you’ll know what to focus on so you can reinforce the fact that they made a good hire.
   
• When it comes to work, what keeps you awake at night? This question shows you’re not afraid of a challenge, says Adam Grunwerg of Graduates.co.uk. “You’re focused on making a contribution to the business and helping your boss to succeed,” Grunwerg says. “It’s is a powerful message to be giving, which will make you appear more employable.”
   
• Are there any shortcomings in my application or interview that I could address now?This is a “bold question, but it shows you welcome critical feedback,” says Grunwerg. By giving them an opportunity to raise any concerns that might stand in the way of hiring you, “you can address any weaknesses in your application that you were not aware of, increasing your chance of closing the deal and landing the job.”
   
• What values do you see in your company’s leadership that have contributed to your success? Periscope Employee Engagement Director Tara Meyers says this question gets at two things: “How well does the interviewer know and understand the leadership of the company, and how does the interviewer view success?” The answer can give you an insight into the company’s culture and what motivates and drives employees. “Success through career advancement or development varies greatly at different companies, so it's essential that growth expectations are aligned between the applicant and the company in order to reduce turnover,” she explains.

Dr. Bill Denton Talks about ...

Friends and Friendship by Dr. Bill Denton   A friend loves at all times, and a brother is born for adversity. (Proverbs 17:17)     You can always tell a real friend: when you’ve made a fool of yourself, he doesn’t feel you’ve done a permanent job. (Laurence J. Peter)     A lot of people go through life with only a few friends. It seems that some have less than that. They have no one on whom they can call in good times or bad. There is no one with whom to bounce ideas around, or to talk about deep and troubling subjects. They have no one to call in times of need or difficulty. They are at the mercy of life, standing alone.     Others seem to have a multitude of friends. Wherever they go, people know them, and like to be around them. Should trouble strike, their biggest hesitation might be over which friend to call. They know exactly the person with whom to discuss the topics of inquiry and debate. Life is full of entertaining and invigorating relationships because it is full of friends.     There ought to be a course in school on friendship. Of course, some people are perfectly happy to operate with fewer friends. They might rather have a few deep and loyal friends, than many superficial ones. Others thrive best when friends are everywhere and numerous. It is not so much the number of friends that is important as is the possession of friends, period. Friendship is a blessing...     Friendship is a blessing, and a friend is the channel through whom great emotional, spiritual, and sometimes even physical blessings flow. Friends can cheer us when we’re sorrowful or depressed. Friends can challenge us when we allow ourselves to get beyond our reasonable boundaries. Friends can motivate us when we’re ready to give in, and they can provide for us when life falls apart. They are there when all is well, and we want someone with whom to share life’s pleasant and memorable moments. We often just want them around to have a good time, to laugh, to act silly, to enjoy some mutually liked activity. In how many ways have friends enriched our lives and made us feel loved, accepted, respected and cared for? Probably, too many to list, and the list grows daily.     It is safe to say that when God created the world and all the majestic things in it, when he streaked the heavens with radiant color and the earth with grand mountains and awe-inspiring canyons, when he painted the plains with waving grasses and erected noble forests of towering trees, he outdid it all by creating friends. Why not take a moment or two and thank someone today for being a friend to you?