Mediterranean diet healthy choice for women
Dr. Michael F. Mirochna
What is a Mediterranean diet?
The Mediterranean diet emphasizes:
Abundant plant foods, such as vegetables, fruits, beans, nuts, seeds, breads and other whole grain products
Liberal use of olive oil as the predominant fat
Using herbs and spices instead of salt to flavor foods
Wine in low to moderate amounts, and usually taken at mealtimes
Abundant fish and poultry — at least twice a week
Limiting red meat to no more than a few times a month
Milk products (mainly cheese and yogurt) in low to moderate amounts
Getting plenty of exercise
Provided by Porter Health System
Looking for a way to increase your chances of living longer and better? Consider eating like those who live in the lush Mediterranean region, such as southern Italy and the Greek island of Crete, suggested Michael F. Mirochna, MD, a family medicine physician with Vale Park Primary Care in Valparaiso.
“For decades we’ve wondered why people who live in these regions see lower incidence of cardiovascular disease, diabetes and certain cancers. These days we see evidence that eating the Mediterranean way may have something to do with this health and longevity,” he said.
Mirochna cites a 2007 study by the National Institutes of Health (NIH) and the American Association of Retired Persons (AARP), which included more than 166,000 women participants over a period of five years. The results showed that the women who ate the Mediterranean way had a 20 percent decrease in all causes of death. Even those who adhered moderately to the diet (4-5 on a 9-point scale) saw an 11 percent lower risk of death compared to those in the group who did not follow the diet closely.
“While a Mediterranean diet isn’t magic, it certainly includes many things that we know are healthful,” Mirochna said. “We’re also interested in results from an Italian study of overweight people recently diagnosed with type 2 diabetes — the most common kind. The four-year study showed that people who adhered to the Mediterranean diet were less likely to need medication to control their diabetes than people who simply followed a low-fat diet,” he said.
Dr. Mirochna is a member of the medical staff at Porter. To schedule an appointment with Dr. Mirochna, call (219) 462-2106.
Provided by Porter Health System