Med diet infographic

This diet is based on mostly fruits, vegetables, whole grains, legumes, nuts, and seeds

Lowers blood pressure, reduces formation of foam cells and atherosclerosis

Reduces insulin resistance, hyperinsulinemia, and optimizes glycemic control

Reduces incidence of strokes, protects aging brains and cognitive function

What does this diet consist of?

· The mediterranean Diet ·

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Heart Disease

Cognitive diseases

Diabetes

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How can the Mediterranean Diet help prevent Cardiovascular Diseases?

• Seafood such as fatty fish, herring, mackerel, tuna, and salmon are rich in omega-3 fatty acids. Omega-3s are polyunsaturated fats which help reduce inflammation, triglycerides, blood clotting, and risk of heart disease and failure.
• Polyphenols are found in many plant sources and are a good source of antioxidants. Fruits, vegetables, and olive oil are high in polyphenols and help lower cholesterol, blood pressure, and prevent blood clots.
• Beans and fruits are also high in water-soluble fibers which have shown to lower plasma LDL cholesterol levels.

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How can the Mediterranean Diet help prevent or decrease the risk of cognitive diseases?

• There is a strong correlation between diet and overall slower cognitive decline, especially Alzheimer's Disease (AD)
• The diet acts as a protector against vascular dementia
• During the development of AD, oxidative damages play a huge role, while many foods in the Mediterranean Diet possess antioxidant properties
  • Specifically: olive oil, leafy greens
• The diet has an anti-inflammatory effect, helping to reduce the risk of AD, as that has been linked to inflammation and the accumulation of plaque
  • Specifically: seafood

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How does the Mediterranean diet help prevent or manage diabetes?

• Sugar is linked to causing inflammation, weight gain, and diabetes. The Mediterranean diet discourages intake of sugars and processed foods containing preservatives, salts, refined carbohydrates, and sugars.
• The Mediterranean diet is rich in fiber and monounsaturated fats which lower cholesterol and blood sugar levels in people with diabetes. Complications of diabetes include cardiovascular disease, heart attacks, strokes, and high blood pressure. This diet helps manage and reduce the risk of these common complications.

The Mediterranean Diet can help improve your health and protect against chronic diseases

What makes this diet benefical?

This diet is rich in heart-healthy fats, antioxidants, vitamins, minerals, phytochemicals, and essential amino acids that play an important role in longterm health

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The Biochemistry of the Mediterranean Diet

• What are essential amino acids?

There are 20 amino acids that our body requires for proper function. Our body only produces 11 of these amino acids, so the other 9 amino acids are required in our diet. Amino acids grow and repair body tissues, create hormones, build muscle, break down foods, and maintain a healthy digestive system.

• Vitamins and Minerals

The Mediterranean diet contains foods rich in vitamins such as Beta-carotene, vitamin C, vitamin E, vitamin D, zinc, iron, magnesium, and folate. Vitamins and minerals are essential for brain function, defending the body from oxidative stress, regulating gene transcription, muscle contraction, cardiac electrophysiology, and many more important functions. Deficiencies of most of these vitamins and minerals are linked to increased risk of some cancers, cardiovascular disease, and metabolic diseases.

• Phytochemicals

Phytochemicals are compounds found in plant-based foods that are not required by the body but have shown to have anti-inflammatory and antioxidant effects. Carotenoids, which are responsible for the yellow or red shades of many fruits and vegetables, can reduce risk of several chronic diseases.

• Why are anti-inflammatory foods important?

Inflammation is our bodies natural response to injury. Inflammatory messengers, cytokines, are released and the immune system releases white blood cells to remove damaged tissues. Chronic inflammation occurs from long-term damage to cells and is linked to heart disease, cancers, fatigue, autoimmune diseases, and cognitive diseases.

• How are antioxidants beneficial?

Antioxidants are a built-in protection mechanism from free radical damage. Free radicals are unstable molecules that can be formed from radiation, high blood sugar levels, alcohol, cigarette smoke and more. Free radicals are linked to cardiovascular disease, certain cancers, and premature aging. Antioxidants neutralize these molecules and stop them from damaging cells.

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foltynae@udel.edu jordandr@udel.edu

Tips for starting the Mediterranean Diet:

• Use oil instead of butter when cooking
• Swap red meats with fish or other seafood
• Replace refined grains with whole grains
• Drink red wine in moderation
• Maintain physical activity and eat meals with others