Published Dec 22, 2023
For the first installment of our newsletter that will be continuing throughout 2024 and beyond I wanted to start off by saying what an honor and privilege it is to be able to care for you as your family physician. So, in that vein, what is one thing that we can all do to help improve our health in 2024? Well, it could be the Mediterranean diet. You have likely heard me mention this during an office visit because I think it has some valuable benefits.
So, what is the Mediterranean diet? It is an approach to food that has been shown in many studies to be beneficial for lowering cardiac risk, improving overall health, and is highly enjoyable.
Years ago it was discovered that people living in the Mediterranean area, for example southern Italy, Greece etc. have some very long-lived people groups. People living healthy, robust lives even up to and past age 100!
What is their secret? Well, there are many factors including a vibrant social life, regular exercise, and clean, fresh air. However, diet also plays a very important role.
The Mediterranean diet consists of 3 key elements. First it is mostly plant based. One can enjoy vegetables like artichokes, arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard greens, cucumbers, okra, onions and many more. These vegetables make up the main part of every meal, that is to say 70 – 80 percent.
Second, protein is consumed by taking in nuts, lentils and healthy meat. Salmon can be an especially healthy choice because it is high in omega 3 fats. One serving of salmon can have 2,150 mg of Omega 3 fats – more than you can get in a supplement!
Third, the use of extra virgin olive oil is a prominent feature. One meta-analysis (which is a study of studies) showed the best dose of olive oil is around 20 grams per day and this significantly lowered both cardiovascular disease, but also death from any cause!
That is to say, people who use olive oil, just live longer!
So I now know what I want for my stocking stuffer this Christmas, a nice bottle of high-end olive oil (I actually do like the stuff).
So how about a Mediterranean style Christmas dinner this year? Please Let me know if your family decides to take you up on this. Or perhaps the Mediterranean diet can be part of a New Years resolution. So with that, I wish you all a blessed, wonderful Christmas and Happy New year!
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