This Morning: Dr Sara debunks Mediterranean diet claims
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With life expectancy dipping slightly over the past few years in the UK, many are seeking easy interventions to improve their health. One specific diet established for its plentiful benefits can lower your cholesterol, cut your risk of heart disease and boost longevity.
A new study published in the journal BCM Medicine has found that a “greater adherence” to a certain diet is linked with lower mortality in adults over 65.
Packed with vitamins and nutrients, the diet is well-established for its positive effects on overall health.
The diet in question is the popular Mediterranean diet.
As the name gives away, the diet combines the authentic lifestyles of people who live by the Mediterranean Sea.
Depending on the exact country, the diet varies slightly over the regions but includes similar principles.
The Mediterranean diet is generally packed with vegetables, fruits, legumes, nuts, beans, cereals, grains and fish.
And its staple linked to good heart health is olive oil.
Overall, this healthy diet is low in meats and dairy intake.
The new study, looking at its benefits, monitored the participants using an index made with biomarkers throughout 20 years.
It reports that the analysis of dietary biomarkers in plasma and urine can contribute to the individualised food assessment for older people.
It looked at 642 participants aged over 65 years in total.
During the study, there were 425 deaths – majority due to cardiovascular disease and cancer.
The researchers confirmed that sticking to the Mediterranean diet is linked with a lower risk of mortality in older adults.
Mediterranean diet and cholesterol
Apart from keeping up your good health and maintaining a healthy heart, the popular diet can also bust cholesterol.
Heart UK recommends it as way to “eat well to lower cholesterol”.
High cholesterol describes a build-up of a fatty substance called cholesterol in your blood. This can lead to heart problems and strokes.
There are two types of cholesterol: “good” one and “bad” one.
The “bad” is the one linked to the health problems. However, olive oil found in the Mediterranean diet can help lower it, the Mayo Clinic reports.
Olive oil is a source of monounsaturated fat, which can lower your cholesterol levels. The popular diet is also packed with nuts and seeds, which also contain this type of fat.
Plus, following this type of diet can make you less likely to consume saturated fats, responsible for boosting your cholesterol.
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