A drizzle of olive oil in your meals and a handful of nuts for snacking is the simple secret to good health.
30 g of nuts per day
The Predimed study has just confirmed the benefits for the cardiovascular system of a mediterranean diet. This is the first large-scale randomized clinical trial to address this issue.
7,447 men and women aged 55 to 80 with cardiovascular risk factors followed a Mediterranean (or Cretan) diet for 5 years. They ate meals rich in fruits and vegetables every day, favoring olive oil rather than butter and limiting their intake of red meat, dairy products and refined grains. They also ate about 30g of nuts per day (15g of walnuts, 8g of almonds and 8g of hazelnuts).
Low blood pressure, diabetes and cholesterol
As a result, the researchers observed “an absolute risk reduction of approximately 3 major cardiovascular events (stroke, infarction…) Per 1000 person-years, and a relative risk reduction of about 30%, among people at risk but not suffering from heart disease. “These health benefits would come from fatty acids (especially acid linoleic) and vitamins contained in nuts and olive oil.
Such a regime would also make it possible to reduce high blood pressure, the diabetes and the level of “bad cholesterol” (LDL). Following a Mediterranean diet including nuts, would thus help to lower “cardiovascular risks, obesity and metabolic syndrome more effectively than a low fat diet.” In fact, the study participants who consumed the most nuts saw their waistlines and BMI reduce “considerably”. All that’s left to do is test!
