What's is the Mediterranean Diet and is it good for you?
Brian Curtis, a doctor with the OSF Medical Group, tells WMBD This Morning that while the Mediterranean Diet isn't new, it's not without benefits.
Curtis says the diet has been around for decades and has demonstrated over time to show 'drop in heart disease, risk of diabetes, and better cognitive health.'
He also says that a person can start the diet gradually, such as by substituting olive oil for butter and some fish for red meat. He points out that 'if you can do one day a week without meat, that's actually making a difference.'
He also defines 'calorie dense' foods and advises to steer clear of them. That is why it might be easier to start the Mediterranean Diet till after football season.
Catch all his tips and healthy suggestions at CI Proud.com Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
2 days ago
- Yahoo
The Mediterranean Diet May Lower Mortality Risk by 36%, New Study Says
Reviewed by Dietitian Annie Nguyen, M.A., RDThis study suggests that healthier eating patterns may extend lifespan in middle-aged women. The Mediterranean diet was associated with a 36% lower risk of dying from anything. Add more fruits, veggies, nuts, whole grains, lean proteins and healthy fats to your probably heard people say something about how the days may seem long, but the years fly by. And the older we get, the more we realize how true that old saying is—which is why finding ways to extend our lifespan is something many of us search for. Thankfully, so do scientists. Researchers from Australia gathered information on the diets of nearly 9,600 Australian women in their early 50s and then followed them for about 17 years. They were looking for associations between diet and longevity, heart disease and dementia. They recently published their findings in The Journal of Nutrition. Let's break down what they found. Researchers drew data from a previous study called the Australian Longitudinal Study on Women's Health (ALSWH), which included four cohorts of women born at different periods: between 1921 and 1926, 1946 and 1951, 1973 and 1978, and 1989 and 1995. For this current study, they used the 1946-1951 cohort, whose baseline data were collected in 2001. The average age of the women in this cohort was 52 at baseline. Diet information was collected using a food frequency questionnaire, asking participants how much and how often they ate 120 different foods. The data from the food frequency questionnaires was then plugged into surveys specifically for certain eating patterns, including the Australian Recommended Food Score (an overall healthy eating pattern, according to the Australian dietary guidelines) and the Mediterranean diet. Participants then received scores for each eating pattern and were placed into one of four groups for each pattern based on their scores. In addition to diet, participants also self-reported demographics, including age, sex, socioeconomic status, alcohol intake, smoking status, BMI, physical activity, menopause status and diabetes or hypertension diagnoses. Participants were followed for about 17 years, during which time researchers also gathered information on death, heart disease and dementia diagnoses. For the Australian Recommended Food Score, those ranking in the highest group (Q4) had a 40% lower risk of death compared to those in the lowest group (Q1). And when it came to Mediterranean diet scores, participants in the highest group (Q4) had a 36% lower risk of death compared to those in the lowest group (Q1). Interestingly, unlike previous studies, this study found no correlation between either of these eating patterns and heart disease or dementia. Researchers provided a few possible explanations why. First, heart disease in women tends to come later in life. So it's plausible that had they been followed longer, associations may have shown up. They offered a similar theory regarding dementia. There are several limitations of this study. First, diet and other data were self-reported, which leaves room for bias and inaccurate reporting. Case in point: Researchers note that many of the women reported averaging around 1,500 calories per day based on the food frequency questionnaires, which is on the low end of typical calorie intake. They feel this may be evidence of under-reporting food intake. Plus, the data was all gathered at baseline, which doesn't account for changes in diet and other demographics, like physical activity and smoking status, over the 17 years of follow-up. Lastly, because only women were used in this trial, it is unknown if these results apply to men. While this study didn't show correlations between the Mediterranean diet and a reduced risk of heart disease or dementia, many other studies have. For example, one recent study found that people who followed the MIND diet, which is a variation of the Mediterranean diet, reduced their risk of dementia by as much as 25%. Following a Mediterranean diet style of eating may even prevent brain shrinkage and reduce brain aging by 50% (and a bigger brain means better cognitive abilities). The Mediterranean diet has also been associated with a healthier heart and reduced risk of diabetes. This can be attributed to the fiber and antioxidants in plants commonly eaten in the Mediterranean diet—fruits, vegetables, whole grains, legumes, nuts and seeds—plus seafood and unsaturated oils, like olive and avocado oils. These are just a few of the reasons the Mediterranean diet consistently ranks as the healthiest overall diet out of all the diets out there. This study adds to the evidence that following this style of eating also increases longevity. But let's face it. A longer life doesn't necessarily mean a good quality of life with good health, also known as healthspan. But the Mediterranean diet has got you covered there, too. Because it's associated with a reduced risk of so many diseases, it increases lifespan and improves healthspan. Win-win! If you're ready to go all-in on the Mediterranean diet, we've got plenty of meal plans to choose from. A good one to start with is our 7-Day Mediterranean Diet Meal Plan for Beginners, or if you want more, test out our 30-Day Mediterranean Diet Meal Plan for Beginners. If you're more of a slow and steady kind of person, adding more fruits, veggies, nuts, seeds, legumes and whole grains into your meals and snacks is a great way to start. You could also swap one of your meat meals each week with seafood, or instead of slathering butter on your bread, try dipping it into olive oil. Other lifestyle habits have also been linked to greater longevity, including participating in regular physical activity, getting enough quality sleep, dealing with what's stressing you out and spending time with loved ones. This study suggests that following a healthy eating pattern like the Mediterranean diet may add years to your life. While evidence is stacked in favor of this eating style also reducing the risk of heart disease and dementia, this study did not find that association. However, researchers provide possible reasons for the lack of correlation. If you want to start adding more Mediterranean diet foods into your life, focusing on snacks can be an easy way to do so. Need some ideas? Greek yogurt with fruit and nuts provides protein, fiber and healthy fats for a filling, satisfying snack. If you're hankering for chocolate, go for the dark variety, along with a handful of nuts or pumpkin or hemp seeds. Or how about veggie sticks and hummus, or some cheese and fruit? By consistently swapping your typical snacks for nourishing, nutrient-rich ones, you'll soon build a habit of incorporating more foods common in the Mediterranean diet. And these small changes will lead to big benefits over time. Read the original article on EATINGWELL
Yahoo
4 days ago
- Yahoo
Mediterranean Diet Could Protect Against a Common Form of Liver Disease
The Mediterranean diet, high in plants and low on meat and dairy, has been linked to a host of health benefits – including longer life and lower cancer risk. Now we can add another benefit to the list, according to a new study: protection against metabolic dysfunction-associated steatotic liver disease (MASLD). MASLD affects around one in three of us worldwide, and occurs when too much fat builds up in the liver. It can lead to inflammation, cancer, and fibrosis, and is closely linked to other issues such as type 2 diabetes and obesity. The new review study, led by a team from the University of Rovira i Virgili in Spain, looked at 13 previous trials and studies involving 926 participants and a variety of diet approaches. Each of the reviewed trials involved people with MASLD. It was the Mediterranean diet that stood out in terms of its health benefits, with intermittent fasting also making a notable difference in terms of numerous key health markers. Several signs of MASLD in the liver were reduced by these diets. "This review suggests that Mediterranean diet and intermittent fasting-based strategies may reduce body weight, improve glycemic control, and lower inflammation, with potential benefits for hepatic [liver] function," write the researchers in their published paper. "Further long-term studies are needed to confirm these effects and underlying mechanisms, which will allow for the optimization of protocols and ensure their safety in MASLD." It's important to note that while all the reviewed studies involved people with MASLD, the disease wasn't their primary focus. The researchers here are doing some joining of the dots when it comes to how certain biomarkers (such as glycemic control and inflammation levels) might link to MASLD outcomes. In theory, the benefits that the research shows for the Mediterranean diet and intermittent fasting should reduce the severity of MASLD, or stop it from developing in the first place. But as the researchers acknowledge, we'll need longer-term studies looking at disease progression over time to be more sure. "Despite the limited data on liver function outcomes, the results of this review provided early indication of the promising potential of Mediterranean diet-based interventions," write the researchers. The Mediterranean diet emphasizes fruits, vegetables, whole grains, nuts, olive oil, fish, and poultry, while minimizing sugar, red meat, and processed foods. Its name comes from its region of origin, particularly countries like Greece and Italy. It's an approach to eating that's been around for thousands of years, and which has previously been linked to reduced severity of fatty liver disease – though it's important not to assume direct cause and effect, with so many variables involved. What's clear is that the Mediterranean diet is very good for us, and can keep our bodies functioning in a healthier way for a longer period of time. Scientists are still exploring how exactly it works, but it seems the effects extend to conditions in the liver too. "MASLD is a complex condition with many factors implicated in its risk/development, including nutrition and immune-metabolic health status," write the researchers. "Consequently, investigating the influence and effectiveness of dietary patterns in improving hepatic function, along with immuno-metabolism, can be important in MASLD management." The research has been published in Nutrients. Disordered Eating vs Eating Disorders: What's The Difference? Parkinson's Disease Might Not Start in The Brain, Study Finds These Common Drugs Can Make Coping With Heat Even Harder
Yahoo
5 days ago
- Yahoo
7 Anti-Inflammatory Fats You Should Be Eating, According to a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDWhile it plays a vital role in healing, chronic inflammation can contribute to serious health issues. Incorporating anti-inflammatory foods like mackerel, olive oil, dark chocolate and avocados can help combat inflammation and promote overall health. Simple adjustments to your daily habits and meals can make a meaningful difference in reducing inflammation and supporting long-term is an inevitable part of life. It is your body's natural response to trauma, infections, injuries and toxins, acting as a defense mechanism to protect your health. While it may sound unpleasant, acute inflammation plays a critical role in healing by targeting foreign invaders and helping your body recover. However, when inflammation lingers and becomes chronic, it can lead to serious health issues such as cancer, diabetes, and Alzheimer's. Factors like excessive alcohol consumption and diets high in saturated fats can exacerbate inflammation. The good news is that you can take steps to combat inflammation and reduce the risk of developing chronic diseases. While there's no single food that can work as a cure-all, adopting a diet inspired by the Mediterranean diet is a highly effective approach. This eating pattern prioritizes whole, nutrient-rich foods like fruits, vegetables, lean proteins and whole grains, while emphasizing healthy fats from sources such as nuts, olive oil and fish. By making these dietary changes, you can give your body the tools it needs to fight inflammation and support long-term health. Mackerel is an oily fish that is a source of two omega-3 fatty acids: EPA and DHA. One study took a close look at the effects of diets rich in oily fish and their impact on inflammation in people at risk for cardiometabolic diseases like type 2 diabetes and heart disease, and results showed that diets rich in oily fish effectively lowered plasma C-reactive protein, a marker of inflammation that can serve as a commonly-used sign of future cardiovascular problems. Moist, flaky and slightly salty describe mackerel's distinct flavor and texture. And just one 3-ounce piece delivers significant amounts of calcium, vitamin D, vitamin A and choline. Holy mackerel! There's no shortage of nutrition with this fatty fish. You can top your lunch salad with flaked wild-caught mackerel from a can or grill some mackerel for dinner to keep your health at the forefront. Over the years, the good news of olive oil's benefits and versatility has almost everyone drizzling it on anything from roasted root vegetables to freshly popped popcorn. As a cornerstone of the Mediterranean diet and a key player in its inflammatory benefits, olive oil has long been studied in heart-health research. Compared to other plant-based oils, olive oil is the richest in monounsaturated fats, which lower LDL (bad) cholesterol while raising HDL (good) cholesterol levels. Moreover, other data showed that dosing yourself with more than a half-tablespoon of olive oil daily could lessen the risk of heart disease. Olive oil contains a phenolic compound called oleocanthal, which targets inflammation and other diseases, giving us yet one more reason to love olive oil. While dark chocolate is known for its unique bitter flavor, what it lacks in sweetness, it makes up for in antioxidants. Antioxidants, like the flavonols in chocolate, are known inflammatory fighters. That said, dark chocolate is also a source of anti-inflammatory fats. Oleic acid, the fatty acid in olive oil, makes up 33% of dark chocolate. Oleic acid has improved inflammation in multiple body organs, including the eyes, skin, lungs, digestive tract and liver. It has also been shown to reduce pro-inflammatory markers and activate the immune system. If you need any further motivation to get your chocolate fix, we have you covered. Just make sure it's at least 70% dark chocolate; the greater the percentage, the better the anti-inflammatory power. Also, keep in mind that dark chocolate may contain heavy metals, so make sure to choose the best options and moderate your consumption. What's creamy, green on the inside and chock-full of nutrients like potassium and folate? Avocados! And they have gained massive popularity over the last decade (hello, avocado toast). Like olive oil, this superfood fruit is a source of monounsaturated fats (MUFAs), helping to keep the heart healthy. While eating high amounts of saturated fatty acids may make you prone to inflammation, monounsaturated fats show the opposite effect. Data shows that people who follow the Mediterranean diet, which is high in MUFAs, have lower levels of inflammation than those following a typical Western diet. Furthermore, avocados provide vitamin E, which functions as an antioxidant and can help reduce inflammation. Flaxseeds are small but mighty when it comes to nutrition! These tiny seeds pack a punch of plant-based omega-3 fats, making them a fantastic addition to your diet. Known for their rich fiber content and plant lignans, or natural compounds found in a variety of plants that function as antioxidants and phytoestrogens, flaxseeds are a health powerhouse. A 2020 review in Cytokine analyzed 40 studies with 2,520 participants and found that flaxseed supplementation improved inflammatory markers. For the best results, go for ground flaxseeds so your body can fully absorb their benefits. Or try flaxseed oil when you are cooking to reap some of the benefits flaxseeds offer. Incorporating these nutrient-dense seeds into your routine is a simple and delicious way to enhance your immunity and fight inflammation. A staple food for many vegetarians and vegans, edamame are immature soybeans that make a tasty, filling snack with a pinch of salt. While edamame is often touted for its protein and fiber, the bright green legume also contains MUFAs, polyunsaturated fats and isoflavones—a perfect storm for warding off inflammation. One cup of edamame offers significant nutrients, including choline, folate, vitamin A, calcium, lutein and zeaxanthin, for healthy vision. Soy products, especially natural ones like soybeans or soy milk, could reduce CRP levels, a key sign of inflammation, by about 9%, according to results of a meta-analysis. Health experts and researchers agree that eating tree nuts can help thwart inflammation and preserve cholesterol levels and heart health. As soon as you bite into a walnut, you'll note its oily texture, which is thanks to its massive levels of good-for-you fats like omega-3s. Walnuts possess an impressive set of nutrients like alpha linolenic acid (ALA), a plant-based omega-3 fatty acid that has been shown to have anti-inflammatory properties. Fun fact: walnuts are the only tree nut that is considered an 'excellent' source of ALA omega-3 fatty acids. Inflammation is a natural and necessary part of your body's defense mechanism, but chronic inflammation can have serious consequences for your health. The good news is that adopting a lifestyle and diet centered around anti-inflammatory foods and healthy habits can make a positive difference. By incorporating nutrient-rich options like mackerel, extra-virgin olive oil, dark chocolate, avocados, flaxseed, edamame and walnuts into your meals, you can take proactive steps to reduce inflammation and boost your overall well-being. Small, consistent changes in your diet and daily routine can empower your body to thrive and protect itself, one healthy choice at a time. Read the original article on EATINGWELL
