Coronary Heart Disease
Mediterranean Diet

What is it?

You've probably heard a lot about this diet but may not know what it really is. Scientists have discovered that people that live in Mediterranean regions of Italy, Greece, and Spain traditionally eat a diet rich in fruits, vegetables, beans, nuts, fish and olive oil.

In 1994, a study from Leon, France, showed that this particular diet had the potential to decrease an individual's chance of having a second heart attack by 50 to 70%. 

In March of 1999, the same researchers published a four-year follow-up report. The scientists compared people who ate a Mediterranean-style diet with those who ate a more conventional diet. 

Here is the dietary composition of both diets.

There are several omega-3 fatty acids but two in particular, known as EPA and DHA, have been found to help control inflammation and protect against heart disease. These are found primarily in salmon and other "fatty" fish.

However, there is another omega-3 that is not found in fish. This polyunsaturated fatty acid, alpha-linoleic acid, is prevalent in the Mediterranean diet and is thought to be the reason why eating a Mediterranean-style diet is heart healthy.

The traditional Mediterranean diet,
which includes plenty of fruits, vegetables and olive oil, but is limited in meats and dairy products, is known to lower levels of harmful cholesterol.

Intelihealth, on April 4, 2000, reports that  researchers in Spain now report that incorporating walnuts into this diet can lower cholesterol even more.

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Role of alpha-linoleic acid

Omega-3 fatty acids pretty much all function the same way. Alpha-linoleic and other omega-3s help prevent the heart-rhythm irregularities that can lead to heart attacks.

Food Sources

Only a few foods are rich in alpha-linoleic acid. A dark green leafy vegetable called purslsane and walnuts are rich sources.  The participants in this study consumed 2 grams/day. To do this you would have to consume any one of the following items in the amount specified:

Caution: Some studies suggest that consuming very high amounts of alpha-linoleic acid leads to an increased risk of prostate cancer.

Flaxseed oil like other oils is a concentrated source of calories containing 45 calories per tsp.--- another reason to use in moderation.

Flaxseed oil

This oil (sold in health-food stores), can be used in place of other vegetable oils in salad dressing. It can also be used to add a nice nutty flavor to other foods. You can bake with flaxseed oil but don't use it to sauté or fry. It breaks down with high heat.

Note: Keep this oil refrigerated. 

Omega-3 Eggs

Omega eggs are a type of  "designer egg" in which the yolk's fatty acid profile has been modified.

There are numerous articles discussing omega-3 eggs and a variety of places where they can be purchased.