In a recently published study, the combined Mediterranean/DASH—Intervention for Neurodegenerative Delay diet, known as the MIND diet, was associated with reduced structural changes to the brains of middle-aged and older adults. Background: MIND combines the most neuroprotec-tive elements of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet, empha-sizing the following: High intake of dark leafy greens and non- starchy vegetables, raw or cooked Fresh berries Nuts, olive oil, whole grains, and beans Fatty fish, such as sardines, mackerel, tuna, salmon, and trout Non-fried poultry Foods to avoid or consume infrequently: red meats (<3x/week), deep-fried foods, butter and cheese, sweets and pastries, and highly processed foods Previous research has shown that even moderate adherence to the MIND
Stroke ranks as the second-leading cause of death worldwide as well as the third-leading cause of death and disability combined.1 Women have a greater lifetime risk of stroke than men—in part because women live longer, on average, than men do, and because stroke risk in women rises sharply after menopause.2 A substantial body of evidence shows that the Mediterranean Diet (MeDi) reduces stroke risk in both women and men, but little has been published on the MeDi’s effects by stroke type in women.3 Inthe US, about 80% of strokes are ischemic—a clot blocks blood flow to or within the brain—and the remainder are hemorrhagic, in which a blood vessel in the brain ruptures and bleeds.4 The journal Neurology Open Access
One of the most powerful polyphenols in olive oil is hydroxytyrosol. Consuming hydroxytyrosol is linked to benefits in neurological, cardiovascular, and metabolic health, and the compound has demonstrated anti-inflammatory, anti-cancer, neuro-protective, and immuno-protective effects. A recently published scientific review in the journal Foods examines the growing body of evidence supporting the characterization of hydroxytyrosol as a “functional food,” with emphasis on its effects on neurological and cognitive processes. What is it? Hydroxytyrosol (hi-droxy-TY-roh-sol), abbreviated as HXT, is a phenol, a natural chemical that is both water-soluble and attracted to fats, which means that it can pass through cell membranes. Its chemical structure also explains its strong antioxidant and anti-inflammatory properties. HXT occurs mainly in olives—olive oil, fruit, leaves, and pulp—as
Psoriasis, acne, and hidradenitis suppurativa (HS) are chronic inflammatory skin conditions characterized by systemic inflammation and periodic flare-ups. The Mediterranean Diet (MeDi), which emphasizes vegetables, fruits, whole grains, nuts, fish, and EVOO, has proven anti-inflammatory and antioxidant effects. Here, we present recent evidence1 supporting that the MeDi, as part of a comprehensive treatment plan, may reduce the severity and flare-ups of these chronic skin conditions. Psoriasis typically presents as itchy, red skin plaques, sometimes painful, with silvery borders. About 40% of people with psoriasis develop psoriatic arthritis, which can lead to irreversible joint damage. Several studies show that closely following the MeDi is linked to lower psoriasis severity. (MeDi adherence was measured by scores on the 14-item PREDIMED food questionnaire.)
Greatest effects among postmenopausal women Closely following the Mediterranean Diet (MeDi), which emphasizes fruits, vegetables, whole grains, legumes, limited lean protein, and healthy fats such as olive oil and nuts, has been linked to a reduced risk of chronic diseases, including several forms of cancer. Numerous studies have shown associations between lower breast cancer risk in women and MeDi adherence. To clarify whether the the MeDi exerts a significant effect on breast cancer risk, researchers conducted a systematic review and meta- analysis that compiled and analyzed the existing evidence across a large international group of studies. Methods: After a comprehensive literature search, 31 high-quality observational studies were selected for the final analysis (12 cohort studies and 19 case-control studies). Studies
Background: Cognitive decline—worsening memory and more frequent memory loss or confusion—affects 10% of all US adults aged 45 and older. Incidence is higher—11.4%—among Hispanic and Latino Americans. In some cases, cognitive decline may be an early sign of dementia. Close adherence to the Mediterranean diet (MeDi) is associated with a reduced risk of dementia and cognitive decline. The MeDi emphasizes fresh fruits, vegetables, whole grains, beans, legumes, nuts, low to moderate amounts of dairy, eggs, fish, and poultry, and olive oil as the primary fat source. Researchers have attributed the MeDi’s brain benefits to its cardiovascular effects, such as lower blood pressure, reduced diabetes risk, and improvements in blood vessel function and cholesterol levels. The first large-scale study of the
Part II: The Power of Polyphenols A large body of evidence shows that daily consumption of EVOO can significantly reduce the risk of cardiovascular disease (CVD). Part I of this two-part series highlighted the contributions of oleic acid (OA). The other bioactive components of EVOO that protect against CVD are its more than 30 polyphenols. Factors that contribute to CVD include oxidative stress, inflammation, cholesterol, blood-vessel function, and high blood pressure (hypertension). Below, we’ll look closely at the mechanisms by which polyphenols work in the body to modify and improve these factors. What are polyphenols? Polyphenols are naturally occurring substances in many plants and fungi. Most polyphenols are antioxidants, which means they help neutralize chemical compounds formed in the body
Part I: a Primer on Oleic Acid (OA) A large body of evidence shows that daily consumption of EVOO confers numerous health benefits, including a significantly reduced risk of cardiovascular disease (CVD). Factors that contribute to CVD include cholesterol, inflammation, blood vessel function, insulin resistance, and high blood pressure (hypertension). The protective effects of EVOO are attributed to its bioactive components, oleic acid (OA) and more than 30 polyphenols. In this concise review, we’ll look closely at the mechanisms by which OA works in the body to modify and improve these factors. What is OA? Oleic acid is a monounsaturated fatty acid (MUFA) that makes up approximately 70 to 80 percent of EVOO by volume. MUFAs and PUFAs (polyunsaturated fatty
Reference: Tessier A-J, Cortese M, Yuan C, et al. Consumption of olive oil and dietary quality and risk of dementia-related death. JAMA Network Open. 2024;7(5):e2410021. doi:10.1001/jamanetworkopen.2024.10021. A recently published analysis of two large, long-term studies found that consuming half a tablespoon or more of olive oil per day lowered the risk of dying of dementia by up to 34% in both women and men. The protective effect of olive oil consumption was even greater in women. More than 92,000 participants from the Nurses’ Health Study (NHS) and the Health Professionals Follow-Up Study (HPFS) were included in this analysis. The NHS started in 1976 and enrolled 121,700 female registered nurses (ages 30–55). The HPFS began in 1986 as a similar study
The traditional Atlantic diet of northwestern Spain and Portugal consists of local, fresh, minimally processed seasonal foods such as vegetables, fruits, whole grains, beans, and olive oil, along with high consumption of fish and other seafood. It shares similarities with the Mediterranean diet and has been linked to improved metabolic risk factors as well as environmental benefits. The Galicia Atlantic Diet (GALIAT) study set out to assess the effects of the traditional Atlantic diet on the metabolic health and dietary habits of families in Spain: Two hundred fifty families—a total of 574 people—from a community in northern Spain were randomized either to the Atlantic diet intervention group or to the control group. (A family was defined as 2 or more
Reference: Flynn MM, Tierney A, Itsiopoulos C. Is extra virgin olive oil the critical ingredient driving the health benefits of a Mediterranean diet? Nutrients. 2023;15:2915. A recent scientific review, published in the journal Nutrients, provides strong evidence that the phenols in EVOO—which are not present in lower grades of olive oil—play a primary role in the heart-health benefits associated with olive oil and the Mediterranean diet. Phenols are bioactive compounds in plant-based foods. EVOO is rich in phenols, whereas refined olive oils are stripped of these health-promoting compounds by chemical production processes. Study Objectives Dr. Mary Flynn, PhD, registered dietician, and associate professor of medicine at Brown University, identified 34 randomized, controlled trials published between 2000 and 2022 that evaluated
Adapted from the original research and an article by Robby Berman in Medical News Today, August 2, 2023 Consuming half a tablespoon of olive oil per day could substantially lower your risk of dying from dementia, a new study shows. According to a presentation on July 24 at the NUTRITION 2023 conference in Boston, the study found that people who consumed half a tablespoon or more of olive oil daily had a 25% reduced risk of dying from dementia compared to people who did not consume olive oil. What’s more, higher olive oil intake was linked to greater brain benefits. “We found a clear linear dose-response association between higher daily olive oil intake and lower risk of fatal dementia,” said