Another endorsement for the Mediterranean diet. This time a Mediterranean diet plus nuts. It seems that eating a Mediterranean diet may make you healthier with or without weight loss. Plus the addition of nuts makes it even better.

The Mediterranean is one high in fruit, vegetables, grains, beans and olive oil. The diet includes a moderate intake of alcohol and fish, and a reduced intake of dairy products, meat and desserts, candy etc.

In the most recent study participants (in Spain) were divided into three groups and given dietary advice. One group got low fat diet advice; one group got Mediterranean diet advice and provided with a liter (quart) of olive oil per week (!), the third group got advice about a Mediterranean diet and 30 grams (1 oz) of mixed nuts per day.

Participants were aged 55 to 80 and all were at high risk of cardiovascular events. The majority were classed as having metabolic syndrome (in the US, the most common guidelines are three or more of the following; high blood pressure, high triglycerides, abdominal obesity (big waist), low HDL (good) cholesterol, elevated blood glucose).

After one year, those on the Mediterranean diet plus nuts showed bigger improvements in blood pressure, waist size and high triglycerides than the other two groups. Though not as good as the diet with nuts, the Mediterranean diet plus olive oil was better than the low fat diet.

Importantly, on these diets, on average there was no weight loss for any group BUT there were measurable increases in health for both Mediterranean diet groups, with the nut group the best.

This study suggests that healthy eating even without weight loss can decrease the risk of cardiovascular disease.

photo credit: mynameisharsha

[tags]Mediterrranean diet, nuts, metabolic syndrome, cardiovascular disease[/tags]