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Different Saturated Fats May Have Different Impacts on Health

Replacing saturated fats, like those in butter, cheese, and red meat, with unsaturated fats, like those in walnuts, olive oil, and avocados, can help reduce risk of heart disease. But are all saturated fats created equal? To better assess this relationship, scientists analyzed the diets of 2 large groups of European adults (from Denmark & the U.K.) totaling more than 75,000 participants, and then monitored their health outcomes more than a decade later. In one of the groups (the Denmark group), saturated fats from meat were linked with a higher risk of a heart attack, but other sources of saturated fat were not significantly linked with heart attack risk in either direction. Scientists also noted that lauric acid and myristic acid (saturated fats found in foods like coconut oil) were also linked with lower heart attack risk in the Denmark group, but not the U.K. group. More research is needed to better understand how different foods might relate to heart attack risk.
International Journal of Cardiology.  2019 Mar 15;279:18-26. doi: 10.1016/j.ijcard.2018.10.064. (Praagman J et al.)

Frequent Olive Oil Consumption May Be Linked with Making Blood Less Likely to Clot

Olive oil is a well-known heart healthy food, and new research sheds light on a potential explanation behind this benefit. In this study, researchers analyzed the eating habits of 63 obese but otherwise healthy adults, and also analyzed the platelet activity in their blood. (Platelets are the building blocks of blood clots when they stick together.) Those eating olive oil at least once per week had significantly lower platelet activation, indicating that their blood may be less likely to clot. (Note that findings presented at meetings are considered preliminary until published in a peer-reviewed journal.)
Presentation at American Heart Association’s Epidemiology and Prevention | Lifestyle and Cardiometabolic Health Scientific Sessions. Houston, TX. March 7, 2019 (Heffron SP et al.)

Mediterranean Diet Linked with Lower Risk of Bladder Cancer

While there have been several studies investigating the link between specific foods or food groups and the risk of bladder cancer, studies investigating overall diet patterns are limited. In this analysis, researchers pooled data from 13 studies investigating the link between diet and bladder cancer. They analyzed the diet of over 600,000 participants to evaluate how closely the participants follow the Mediterranean diet. The researchers found that participants who most closely followed the Mediterranean diet had a significantly lower risk of bladder cancer than those who did not follow the diet. The researchers believe that the high intake of plant-based foods and olive oil in the Mediterranean diet may have a protective effect against bladder cancer due to the antioxidants and vitamins present in these foods.
European Journal of Nutrition. 2019 Feb 8. doi: 10.1007/s00394-019-01907-8. (Witlox WJA, et al)

Mediterranean Diet Filled with Health-Promoting Polyphenols

Polyphenols are naturally occurring antioxidants found in many foods including olive oil, fruits, vegetables, nuts, legumes, whole grains, and red wine; these foods are also key components of the traditional Mediterranean diet. In this review researchers analyzed the main sources of polyphenols in the Mediterranean diet and their potential health impacts. They found that the Mediterranean diet has a unique mix of polyphenols that is associated with decreased obesity; the polyphenols present in the Mediterranean diet may also promote the growth of good bacteria in the gut, which may aid in digestion and have other positive health effects.
Nutrients. 2018 Oct 17;10(10). pii: E1523. doi: 10.3390/nu10101523. (Castro-Barquero S et al)

Olive Oil and Fruit Linked with Less Depression in Elderly

Study after study links a healthy body with a healthy mind, especially in aging populations. To see if diet relates to depressive symptoms, researchers evaluated the eating habits and mental health of nearly 400 Italian adults in their 90s. Those consuming more olive oil and fruit were significantly less likely to have depression than those not getting much olive oil or fruit, though the relationship between higher Mediterranean diet scores and lower risks of depression was not strong enough to be statistically significant.
Journal of Nutrition, Health, & Aging. 2018 May;22(5):569-574. (Pagliai et al.)

Extra Virgin Olive Oil & Coconut Oil Produce Lowest Level of Harmful Polar Compounds Upon Heating

Compared with other cooking oils, olive oil has a relatively low smoke point, leading some to wonder how this might impact its healthfulness. In this study, researchers analyzed 10 common cooking oils by heating them up across different temperatures and for different periods of time and analyzing their stability and the production any potentially harmful compounds (such as polar compounds). Interestingly, extra virgin olive oil and coconut oil produced significantly lower levels of harmful polar compounds than the other oils, while refined vegetable oils (canola, grapeseed, and rice bran oils) produced the most. Since these experiments were done on the oils themselves, without food, more research is needed to see how cooking different foods in different oils might impact the production of harmful compounds.
ACTA Scientific Nutritional Health. 2018 May 5;2(6):2-11. (Guillaume C et al.)

Mediterranean Diet Linked with Healthier Bones and Muscles After Menopause

Women lose bone mass during menopause, so strategies to prevent osteoporosis in this population are of utmost importance. In a study of 103 post-menopausal women (average age 55), researchers analyzed their diet and body composition. Most closely following a Mediterranean diet was linked with better muscle mass and greater spine bone mineral density than those not eating Mediterranean foods like olive oil, fish, and grains. (Note that findings presented at meetings are typically viewed as preliminary until they’ve been published in a peer-reviewed journal.)
Presented at ENDO 2018: The Endocrine Society Annual Meeting. Chicago, Illinois. March 20, 2018.

Mediterranean-Inspired Diet May Slow Cognitive Decline in Stroke Survivors

Stroke survivors are twice as likely to develop dementia compared to the general population. To see how diet relates to brain health in stroke survivors, researchers analyzed the eating patterns and brain function of 106 stroke survivors for more than 4 years. Those most closely following a “MIND diet” had a slower rate of cognitive decline than those who don’t follow a MIND diet. The MIND diet is a hybrid Mediterranean-DASH diet that emphasizes foods associated with brain health, including whole grains, green leafy vegetables, berries, nuts, olive oil, and fish. The Mediterranean diet is well-known for its brain benefits, so it’s not surprising that this new diet inspired by the Mediterranean diet is also showing promise for brain health. 
Presentation at the American Heart Association Meeting. Los Angeles, California. January 25, 2018. 

Mediterranean Diet May Reduce Dependence on Multiple Meds

Polypharmacy occurs when patients have to take many medications at once, usually more than five daily medications. Because polypharmacy can result in confusion and frustration, low medication adherence, and ultimately increased health risk, especially in elderly populations, lifestyle changes to prevent or reduce polypharmacy are of great interest. To see how the Mediterranean diet relates to polypharmacy and cardiometabolic disorders like obesity and heart disease, researchers analyzed the diet, health conditions, and medications of 476 elderly adults in Rome. Those not following a Mediterranean diet (medium-low adherence) were more likely to need multiple medications, and have high blood pressure, unhealthy cholesterol levels, and diabetes. Looking at individual food components, olive oil, vegetables, fish, legumes, and nuts were all significantly related to a lower risk of polypharmacy. The authors conclude that following a Mediterranean diet “might potentially delay the onset of age-related health deterioration and reduce the need of multiple medications.”
The Journal of Nutrition, Health and Aging. 2018 Jan;22(1):73-81. (Vicinanza R et al.)

Heart-Healthy, Traditional Mediterranean Diets Can Work Anywhere if Properly Followed

The Mediterranean Diet gets lots of buzz, but do you know what it really means to eat like a Mediterranean? In a meta-analysis of 27 studies, researchers estimate that every 2-point increase in Mediterranean Diet Score (0-9 scale) is related to an 11% lower risk of heart disease. Additionally, the researchers also analyzed the consistency between Mediterranean Diet Scores in different studies, and clarified the importance of using a standard definition of a Mediterranean diet, which emphasizes “vegetables, fruits, nuts, legumes, and mainly unrefined, minimally processed cereals; an abundant fat intake from virgin olive oil… a moderate consumption of fish and shellfish, a low consumption of meat… the consumption of wine during meals… and fermented dairy products.” In order to successfully transfer Mediterranean diets outside of the Mediterranean, the researchers also note the importance of following the Mediterranean Diet eating patterns (such as drinking a moderate amount of wine with meals throughout the week, rather than binge drinking on weekends) and choosing traditional foods (such as olive oil and beans) rather than untraditional foods (such as margarine and tofu).
Nutrients. 2017 Nov 8;9(11). (Martinez-Gonalez et al.)

Mediterranean Diet During Pregnancy Reduces Incidence of Gestational Diabetes, Premature Birth

Expectant mothers have a unique opportunity to nurture their growing babies with a healthy diet, and some food choices can be especially beneficial. In a study of 874 healthy pregnant women in Spain, researchers randomly assigned half to a Mediterranean Diet (with olive oil and pistachios) and half to a similar healthy diet (but were told to avoid olive oil, nuts and other fat sources) early in their pregnancy (at 8-12 weeks). Those in the Mediterranean Diet group were 25% less likely to develop gestational diabetes (diabetes during pregnancy) than those in the low-fat group, and had significantly lower rates of premature deliveries and emergency C-sections. 
PLoS One. 2017 Oct 19;12(10):e0185873. (Assaf-Balut C et al.)

Mediterranean Diet Lowers Blood Pressure

The Mediterranean Diet is widely praised for its role in supporting heart health. To see how following a diet rich in fruits, vegetables, nuts, olive oil, and fish, and low in processed foods and red meats, affects blood pressure, researchers randomly assigned 166 elderly Australian adults to either a Mediterranean Diet or their regular habitual diet. After six months, the Mediterranean Diet group had lowered systolic blood pressure (the number on top, representing the pressure your heart uses while beating) and improved functioning of endothelial cells (which line the inside of blood vessels) as compared to the habitual Australian diet group.
American Journal of Clinical Nutrition. 2017 Jun;105(6):1305-1313. (Davis CR et al.)

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