Youve probably heard that the Mediterranean diet is considered to be one of the healthiest in the world, but what does science say about its potential benefits? Decades of research have shown that following the Mediterranean diet can help us to live longer and healthier lives. If youre wondering why, read on.

The Mediterranean diet is based on the traditional cuisines of Italy, Greece and other countries that border the Mediterranean Sea. Its a primarily plant-based approach, with the preferred animal protein being fish and seafood. The Mediterranean diet is high in whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. It also encourages moderate red wine consumption and cutting down on processed foods.

Here, weve rounded up seven science-backed benefits of the Mediterranean diet. And if after reading this article you decide to give this diet a try, make sure to check our easy Mediterranean diet plan for useful tips and advice.

The Mediterranean diet could be one of the keys to centenarians longevity and slower aging. Many studies (opens in new tab) have shown that elderly individuals who follow this diet are more likely to live longer.

There is also evidence that following a Mediterranean diet could help seniors retain their strength and mobility. Frailty is a syndrome that combines the effects of natural aging with outcomes of multiple chronic conditions and a loss of physical fitness. It can significantly impact the quality of life in old age. And according to a meta-analysis published in The Journal of Nutrition, Health & Aging (opens in new tab), a higher adherence to the Mediterranean diet is linked to a lower risk of frailty.

The most widely-known benefit of the Mediterranean diet and the most well-researched is its impact on cardiovascular health. This could be partly attributed to the effect it has on endothelium: the cells lining the inside of our blood vessels. According to a review published in the Journal of Nutrition (opens in new tab), Mediterranean diets help to improve the endothelial function, which in turn prevents cholesterol plaques from building up in the arteries.

Multiple studies (opens in new tab) have shown that this dietary pattern may particularly protect against coronary heart disease and stroke. Theres also evidence (opens in new tab) that it can lower our risk of heart failure.

Better brain health in old age is another potential benefit of the Mediterranean diet. Many studies (opens in new tab) have demonstrated how this dietary pattern can contribute to better cognitive function and a lower risk of cognitive decline in healthy older adults. Whats more, theres convincing evidence that Mediterranean diets may help prevent Alzheimers disease, as described in the Journal of Clinical Medicine (opens in new tab). In Alzheimers disease, abnormal proteins called amyloids form plaques that disrupt the communication between neurons. Thats why theyre used as biomarkers for this serious condition.

The Mediterranean diet is not only healthy, but it can also help you lose weight. A calorie deficit is the most important principle behind weight maintenance, and Mediterranean diets naturally include many low-calorie foods.

A 2020 PREDIMED-Plus Study (opens in new tab) followed 6,355 overweight participants on their weight loss journey. Researchers found that those who adhered to the Mediterranean diet the most also recorded the best weight loss results. Evidence is also emerging that this dietary pattern may be a great strategy for bodyweight maintenance. According to a study published in the British Journal of Nutrition (opens in new tab), higher adherence to the Mediterranean diet was associated with two-fold increased likelihood of keeping the weight off long-term. If you want to try it for yourself, make sure to check our guide on the Mediterranean diet for weight loss.

One of the lesser-known benefits of the Mediterranean diet is that it may help prevent and manage type 2 diabetes. As described in the Nutrients (opens in new tab) journal, there are several ways in which this dietary pattern can improve blood glucose levels, including containing high levels of anti-inflammatory antioxidants, low glycemic index (GI) foods and better gut health. According to a meta-analysis published in the Advances in Nutrition (opens in new tab) journal, even modest adherence to a Mediterranean diet could decrease the risk of developing type 2 diabetes.

According to the Centers for Disease Control and Prevention (opens in new tab), nearly one in 10 Americans will be diagnosed with cancer at some point in their life. Cancer is also the second most common cause of death in the US today. Although there are many cancers and contributing factors, healthy nutrition consistently remains a major preventative strategy. Many studies point particularly to the Mediterranean diet as a way to avoid these serious diseases.

According to a review published in the European Journal of Nutrition (opens in new tab), higher adherence to the Mediterranean diet is related to a lower risk of dying from cancer. It also vastly reduces the risk of developing colorectal, head, neck, respiratory, gastric, liver and bladder cancers.

The Mediterranean diet could also bring benefits to those who suffer from rheumatoid arthritis. Rheumatoid arthritis is an autoimmune condition characterized by severe joint pain and stiffness, to which there is no known cure.

One of the main features of this disease is a high level of eicosanoids: compounds that promote inflammation. Multiple studies (opens in new tab) have shown that anti-inflammatory diets, including plant-based and Mediterranean dietary patterns, are an effective way to reduce the eicosanoids production and associated joint pain. According to scientists from the Rheumatology International (opens in new tab) journal, the Mediterranean diet can also help increase physical function in people living with this condition.

This article is for informational purposes only and is not meant to offer medical advice.

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Seven science-backed benefits of the Mediterranean diet - Livescience.com

After last week's The Advocate story, "Grocery tour teaches 12 ways to shop and eat healthier," the Soy Connection reached out to weigh in on the soy-and-inflammation controversy.

During the tour, participants were advised to avoid inflammatory oils, including soybean and canola, often found in store-bought salad dressings.

"All disease is rooted in a state ofl inflammation," tour guide Kristin West, a registered dietitian and certified diabetes educator at Baton Rouge General, told the group.

However, Soybean Connection, the health professional program funded by the United Soybean Board, offered more information and research on the benefits of including soy and its products in one's daily diet, including:

Meanwhile, the Arthritis Foundation reports that although the body "needs a healthy balance of omega-6 and omega-3 fatty acids, excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals."

Yes, everything in moderation, it seems.

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Another side of soy: Agency extols its benefits in daily diet - The Advocate

The pathological process that leads to coronary heart disease, stroke, and peripheral arterial disease is called atherosclerotic cardiovascular disease, or ASCVD.

While many researchers suspect that eating red meat can trigger the process, the mechanism by which this might occur has remained unknown. Now, a study from researchers at Tufts University in Medford, Massachusetts may have identified the pathway that connects red meat and atherosclerosis, at least in people over 65.

Researchers found that eating red meat leads to the production of metabolites in the bodys microbiome that are associated with a higher risk of ASCVD in people over 65.

The study was published in Arteriosclerosis, Thrombosis, and Vascular Biology.

Understanding any link between meat and ASCVD is especially critical for older people, who may require protein to offset losses in strength and muscle mass.

The study found that 1.1 servings of red meat per day increased the risk of ASCVD by 22%.

Dr. Meng Wang, first author and postdoctoral fellow at the Friedman School of Nutrition Science and Policy at Tufts University, told Medical News Today that eating meat at all three meals each day or 3.3 servings would be associated with an 82% increased risk of ASCVD.

The researchers analyzed data for nearly 4,000 men and women over age 65 who participated in the National Institutes of Healths long-term, observational Cardiovascular Health Study.

Dr. Alex Moorman, cardiologist at UW Medicine in Seattle, WA, who was not involved in the study, told MNT that the study helps identify the mechanism behind this association.

This is an interesting and novel study seeking to clarify what mediates the observed ASCVD risk with higher consumption of animal foods. Many previous studies have shown increased risk associated with red meat and processed meat, but the reasons were not clear, he said.

The metabolites identified by the study were trimethylamine N-oxide (TMAO) and its key intermediates, gamma-butyrobetaine, and crotonobetaine.

Speaking to MNT, Dr. Wilson Tang of the Cleveland Clinic described the studys findings as confirmatory to the evolving recognition that carnitine-related metabolic pathways mediated by gut microbiota can drive atherosclerotic risks even when analyzed with self-reported dietary data.

Dr. Tang, who was not involved in the study, noted, Using animal models, accumulation of these metabolites has [been] shown to increase atherosclerotic burden and promote mediators of plaque formation.

In other words, Dr. Tang explained, what we eat is modified by the bacteria living inside us, and while this provides a wide range of benefits for our health, some metabolites can potentially promote diseases such as atherosclerosis and may lead to downstream adverse cardiac events.

The researchers did not see an increased risk due to these metabolites with poultry, eggs, or fish.

TMAO is derived from L-carnitine, which is a popular fitness supplement, as is iron heme. Dr. Wang said he would caution people to be wary until the health effects of these supplements are better understood.

There is no evidence that these supplements are beneficial, and this study suggests they could be harmful, Dr. Moorman also advised.

Dr. Linda Van Horn, chief of nutrition in the Department of Preventive Medicine at Northwesterns Feinberg School of Medicine in Chicago, IL, who was not involved in the study, told MNT:

Taking any supplements can be potentially harmful if the user is attempting to compensate for an otherwise poor quality diet that lacks the essential vitamins, minerals, and nutrients that are essential to optimal health overall.

The study also found the ingestion of red meat produced associations between levels of blood glucose and insulin as well as systemic inflammation for processed meats and an increased risk of ASCVD.

Unexpectedly, no strong association between high blood pressure or blood cholesterol with ASCVD were found in eating meat.

Showing that the risk of these foods is not mediated by dietary cholesterol or saturated fat is important, said Dr. Moorman. This study adds more evidence to support a recommendation for a Mediterranean-type diet with fish and poultry as meat sources, or a plant-based diet.

Dr. Wang recalled:

We were surprised because most of the focus on meat intake and health has been around dietary saturated fat and its effect on blood cholesterol levels. However, in our study, blood cholesterol levels did not explain the link between meat intake and cardiovascular risk.

In fact, Dr. Wang said, there has been growing evidence indicating that dietary saturated fat is not a major risk factor for CVD, and its health effects depend on the food source.

Our findings are consistent with these new lines of evidence, and suggest that components in red meat like L-carnitine and heme iron (which has been associated with type 2 diabetes) may play a more important role in health than saturated fat, and need to be better studied. Dr. Meng Wang

Dr. Moorman suggested caution:

Be careful, this is not what the study shows. It shows that the risk of red meat and processed meat consumption was not strongly mediated [affected] by the effect on blood pressure or blood cholesterol levels.

We have mountains of evidence over several decades that blood pressure and blood cholesterol levels are strong risk factors for ASCVD, and that high blood pressure and high atherogenic lipoprotein levels (apoB) are causal in ASCVD, he stressed.

Because saturated fat and dietary cholesterol have traditionally been associated with increased risk for CVD through adverse impact on blood lipids, especially LDL cholesterol, this study adds additional findings that further demonstrate reasons that red meat has other new influences at the level of the microbiome as well. This supports [a] rationale for why this can become a new biomarker of diet and lifestyle-related risks. Dr. Linda Van Horn

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Every 1.1 serving of red meat may increase cardiovascular risk by 22% - Medical News Today

The old clich goes that an apple a day keeps the doctor away, but a banana wouldnt hurt, either.

A recent study published in the European Heart Journal suggests that women, in particular, can help reduce high blood pressure caused by a salt-heavy diet.

This study confirms what other long-term studies have shown getting in enough potassium each day from food helps in lowering blood pressure, says Heather Klug, a dietitian with the Karen Yontz Womens Cardiac Awareness CenteratAurora St. Lukes Medical Center.Potassium helps remove excess sodium from blood vessels, which also removes excess fluid. This helps blood vessels dilate better instead of constricting and thereby lowering blood pressure.

The best way to lower blood pressure through healthy eating is to decrease salt/sodium and increase potassium, but even eating more foods high in potassium helps, Klug says.

While most people benefit from getting more potassium from food, its important to check with your doctor first. Some medications may interfere, or some kidney issues can cause problems.

But if youre ready to move forward and get more potassium, youll need more than just that banana.

The amount of potassium that helps lower blood pressure is 3,500 to 4,700 milligrams per day, which means eating 7 to 10 potassium foods each day, Klug says.

High potassium foods include potatoes, leafy greens, cruciferous vegetables like broccoli and cauliflower, squash, tomatoes, fruit, beans, avocadoes, milk and seafood.

Heres what Klug recommends doing to get more potassium:

Want to learn more about your risk for heart disease? Take a free online quiz to learn more.

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Do you need more of this in your diet? - health enews

With everybody getting so diet conscious, they are constantly looking for some healthy dietary options! And we cant simply ignore oats. One of the worlds healthiest grains is oats. They include significant amounts of essential vitamins, minerals, fibre, and antioxidants and are a gluten-free whole grain. According to studies, oats and oatmeal have numerous health advantages, including decreased blood sugar levels, weight loss and a lower risk of heart disease. A study, published by the PubMed central and concurrently presented by at the Royal society of Chemistry, oats are also capable of reducing bad cholesterol levels.

Now that we know about the benefits of oats, let us see how we can add it to our food in interesting ways.

Priyanka Neil Mhatre, popular by the name @the_pink_kettle, shared this recipe via an Instagram post. She adds healthy oats to this yummylicious recipe.

This delicious creamy chocolaty smoothie bowl is best for breakfast after it is garnished with fresh bananas, pumpkin seed and chia seeds for added crunch and nutrition. This bowl of goodness comes together in 10 minutes and is so simple to make!

Preparation time 10 minutes

Ingredients:1/2 cup banana1/2 cup instant oats1 tbs chia seeds2 tbs coco powder2 tbs honey1/2 cup milk

Procedure* In a bowl, add banana, instant oats, chia seed, cocoa powder, honey and lastly add milk.* Blend it and serve it in a bowl.* Garnish with banana, pumpkin seeds, chia seeds and enjoy!

Who doesnt like pancakes? What if they are healthy too? When your favourite food is available in a healthy way, its a total win-win situation, isnt it? Nutritionist Nidhi Gupta aka @fitnesswithnidhi on Instagram, shared a tasty and a healthy recipe of oats pancake.

Serving size 3

Ingredients:1 1/2 cup rolled oats2 small bananasStevia1 tsp cinnamon1 tsp vanilla1 tblsp olive oil1 tblsp honeyRoom temperature milke 1/2 cup and you can add more to adjust consistency1 1/2 tsp baking powderDark chocolate chips

Procedure:* Blend all the ingredients to form a smooth batter.* Now, add the batter to the greased pan.* Use 1/4th cup for pouring the batter, so theres a uniform quantity.* This batter can give you 10-12 small pancakes

Also read: Eat oatmeal in these 4 ways if weight loss is on your mind

This uttapam are a very easy and healthy for either breakfast or a light lunch. Theyre quick to make and taste really good. A bonus point? They are kid-friendly too. Karishma Mehta, who is on Instagram as bowledoverbykari, shared her recipe of oats rava uttapam.

Ingredients1 cup oats1 cup rava (semolina)1/2 cup yogurt1 cup water1 small onion diced1 small tomato diced1/2 capsicum diced2 green chillies diced1 tsp minced gingerCoriander to tasteSalt to taste

Procedure:* In a bowl mix together the oat, semolina and water. Set aside for 30 minutes.* After 30 minutes, add in the onion, tomato, yogurt and salt and mix together till you get a pouring consistency.* It shouldnt be too thick or too thin.* Heat a pan and add a little oil and the batter in round disk shape.* Cook for 10 minutes till crisp on the other side, then flip it and cook for another 10 minutes.* Serve hot with chutney or coconut chutney.* Try these healthy oat recipes and make your breakfast interesting and different everyday.

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3 yummy ways to add oats to your diet - Health shots

It's tempting to want to try the latest diet trends. Keto, intermittent fasting, high-protein, low-carbeach touts itself as the solution to having more energy and better health. But with so many options available (and so little time to research them all), it can be difficult to know which diets are good for you, and which are best avoided. Now, one gut health expert is warning about the dangers of following one popular diet trend. Read on to find out why eating this way wreaks havoc on your gut, and what that can mean for your health.

READ THIS NEXT:This Is the One Vitamin You Should Never Take, Doctors Say.

There's far more to gut health than just digestion. In fact, your gut microbiome plays a major role in your overall health and your risk of developing chronic diseases such as metabolic conditions, gastrointestinal disorders, and colorectal cancer. Your metabolism, immune system, hormonal balance, brain function, and mood are all connected to the health of your gut.

Eating certain foods helps healthy gut bacteria to flourish. A healthy gut can preventand in some cases reversechronic disease. In addition, a thriving gut provides the energy and mental stability you need to live your best life. On the other hand, foods that harbor harmful bacteria will wreak havoc on your gut microbiome and can lead to chronic disease, inflammation, sluggish energy levels, and mood swings.

READ THIS NEXT:Drinking This Popular Beverage Can Slash Your Bad Cholesterol, Experts Say.

A recent diet trend is the "carnivore diet," which consists almost entirely of meat, eggs, and dairy. Proponents of this diet advocate its health benefits, such as weight loss, blood sugar control, reduced inflammation, and improved mental focus. This sounds greatuntil you discover how the carnivore diet impacts your gut microbiome.

"The carnivore diet is bad for your gut, [and] your gut is responsible for so many key elements to health [including] your immune system, mood, hormone balance, metabolism, and brain function," Julia Zumpano, RD, LD, a registered dietitian with Cleveland Clinic's Center for Human Nutrition, tells Best Life. "The carnivore diet can also lead to increased levels of cholesterol and blood pressure due to its very high saturated fat and sodium content."

In a 2014 study published in Nature, researchers monitored microbiome changes in healthy participants during a five-day period on a whole foods, plant-based diet versus five days on a diet composed entirely of animal products (now known as the carnivore diet). After only five days, the gut microbiomes of the carnivore diet participants began replacing "good" anti-inflammatory bacteria with "bad" inflammatory bacteria. Significant changes in the gut microbiota were detected less than 24 hours after starting the diet.

A major problem with the carnivore diet is that it contains zero fiberand when it comes to gut health, fiber is key. Dietary fiber is found only in plants, so the more diverse range of plants you eat, the more variety of good bacteria you feed your gut. Since the carnivore diet is void of plant diversity and high in inflammatory bacteria, it's no wonder eating animal products exclusively can cause serious harm to your gut.

"The carnivore diet tends to be very low in, or completely void of, fiber," says Zumpano. "Fiber is essential for digestion and elimination. Pre-biotic fiber is food for your good bacteria, therefore it can increase the growth or production of good gut bacteria," she explains.

When the beneficial microbes feed on fiber, they release short-chain fatty acids (SCFAs), which help to optimize immune health, reduce cholesterol, regulate blood sugar, and help cure symptoms of leaky gut syndrome. They're also protective against heart disease, stroke, and cancer.

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The Nature study researchers observed that the participants who ate a carnivore diet experienced rapid growth of "bad" inflammatory bacteria (Alistipes, Bacteroides, Bilophila) and a decreased growth of "good" anti-inflammatory bacteria (Eubacterium rectale, Roseburia, Ruminococcus bromii). Bilophila in particular is strongly associated with inflammatory bowel diseases, such as Crohn's disease and ulcerative colitis.ae0fcc31ae342fd3a1346ebb1f342fcb

These participants were also found to have substantially lower levels of SCFAs and elevated antibiotic resistance in their gut microbiome, putting them at an increased risk of infection and illness. Eating only animal products was also found to produce more secondary bile salts in the gut, which are known causes of colon and liver cancer.

Want to boost your gut health? "Increase your fiber and plant diversity," advises Zumpano. "Try to eat plant-based foods from each color of the rainbow on a daily basis include various fruits, vegetables, grains, and beans. Increase probiotic foods, such as natto, kimchi, kombucha, tempeh, miso, apple cider vinegar, kefir, pickles, and sauerkraut," she recommends.

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The Carnivore Diet Wreaks Havoc on Your Gut Health Best Life - Best Life

Editors note: For clarity, the referendum does not mention Business 51 or a road diet.

To the Editor-

The day of decision is almost here. On Tuesday, August 9, the people of Stevens Point will cast their votes on whether Business 51 lives or dies. The potential death referred to here is that of a thriving business corridor.

After the road diet vote is cast, Business 51 will still exist. Its just that the business in the name Business 51 will start to go missing if the referendum fails.

There is a reason why so many business owners along Business 51 have spoken loudly against the road diet with their time and money trying to educate the voters about what a truly bad idea the road diet is. An important part of having a business is staying in business, and the owners of enterprises along Business 51 know they wont be for long if the city finishes wrecking convenient access to their properties for their customers.

With the road diets plan to reduce speed comes reduced traffic flow. Thats bad for business and bad for commuters. Add to that the removal of 57 driveways which compounds the difficulty for drivers trying to visit their favorite businesses. Then, pile on the fact that there will be no left turns, so when people leave an establishment thats already been a nightmare to get to, often theyll be forced to go far out of their way because the drivers can only turn right when they leave one of the few surviving business driveways.

It doesnt take a crystal ball for smart business people to realize that the road diet is a starvation diet. They understand that this plan will put many out of business. Now, I know a few people reading this may think, So what if theyre gone? They have lots of competition.

That may be so, but whos going to take over these properties? My guess isnobody. Many stores and businesses will close, but if traffic cant access the real estate, who will want them?

Empty stores make blighted, ugly real estate, and that means fewer tax dollars from formerly successful businesses. That also means higher taxes for the residents of Stevens Point.

A yes vote for the referendum gives the city a chance to really examine an issue that will have a profound effect on the city for decades. Once the cement is poured, its too late. There will be no turning back. A YES vote means that there is now time to come to a compromise thats good for the taxpayers, good for traffic flow, and will keep Business 51 a vital artery in the life of the community.

Vote YES on Tuesday, August 9.

Jack ElsingerStevens Point

Please read our open letter guidelines before you submit.

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Letter: 'Road diet' is really 'starvation diet' - Point/Plover Metro Wire