Adopting a Mediterranean diet is key to long life, say Italian experts
https://washdiplomat.com/adopting-a-mediterranean-diet-is-key-to-long-life-say-italian-experts/
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Puglielli noted that it’s been 40 years since Minnesota physiologist Ancel Keys published his Seven Countries Study — a landmark undertaking proving that cardiovascular disease is preventable. His study, which examined eating patterns in Italy, Finland, Greece, Japan, the Netherlands, the United States and Yugoslavia, found that the Mediterranean diet was crucial to lowering incidence of coronary heart disease.
Keys was so convinced of his hypothesis that he and his wife moved to Pioppi, a small town on Italy’s Mediterranean coast. For the next 28 years, he ate like the locals — right up until his death in 2004 at the age of 100.
“The Mediterranean diet represents a kaleidoscope of different cuisines around the Mediterranean basin, and Italy is the epitome of this,” said Puglielli. “It’s delicious, of course, but it’s also healthy and stable, thanks to the proportion of ingredients. It uses lots of grains, fruits and vegetables, and little meat.”
These are the main elements of a Mediterranean diet, according to Heidi Godman, executive editor of the Harvard Health Letter:
Base every meal on fruits, vegetables, whole grains (whole wheat bread, brown rice, quinoa and bulgur), olive oil, beans, nuts, legumes (lentils, dried peas and beans), seeds, herbs and spices.
Eat fish at least twice a week.
Eat moderate portions of cheese and yogurt daily to weekly.
Eat moderate portions of poultry and eggs every two days or weekly.
Eat red meat sparingly or limit to three-ounce portions.
Drink plenty of water each day, and drink wine in moderation — no more than one (5-ounce) glass a day for women, two glasses per day for men.