Are you a Health Professional? Jump over to the doctors only platform. Click Here

Eating like a Greek can add years to your life

Print Friendly, PDF & Email

The olive tree may be the secret to the Greeks' longevity, with Greece displaying longer life expectancy and lower rates of heart disease than countries like Australia and America.

"If you change your diet and lifestyle, you can actually prevent diabetes and heart disease from developing." 

It has long been noted that Mediterranean countries such as France, Italy and Greece tend to suffer far lower rates of heart disease than countries like Australia and America, even though they consume relatively high amounts of saturated fats.

A study of seven countries found that Greek men living in Crete and aged over 40 had half the chance of dying and less than one tenth the chance of dying from heart disease before the age of 60, compared to other countries in the study.

And according to Practising Dietitian Dr Catherine Itsiopoulos of the University of Melbourne, the explanation is that the Greeks and other Mediterranean cultures use olive oil rather than animal fats in their foods.

Unlike animal fats, which are typical in an Australian diet, olive oil is good for the heart because it lowers blood cholesterol, blood sugar, and blood pressure.

Another factor in the good health of Mediterranean cultures is that they tend to eat plenty of yoghurt. They also eat cheeses and fruit as snacks and desserts, rather than sugary or fatty treats.

They also often enjoy a glass of red wine with a meal, which is thought to contain ingredients that may reduce the risk of heart disease.


Dr Itsiopoulos says these and other healthy factors in the Mediterranean diet could hold the key to reversing the alarming trend of obesity and heart disease in Western Nations.

"We are now officially the fattest nation in the world…we've actually taken over the Americans."

One in three Australians 25 years and over are believed to have ‘metabolic syndrome' – the medical term used to describe the risk factors leading towards heart disease.

If you exhibit the following, then you probably have metabolic syndrome:

  • A waist girth greater than 94 cm for men or 80 cm for women
  • High levels of "bad" cholesterol and low levels of "good" cholesterol
  • High blood pressure, and
  • High blood sugar.

Dr Itsiopoulos says that losing weight, increasing exercise, and adopting a Mediterranean diet with plenty of olive oil, more fish and plenty of fresh fruit, veggies and legumes are the keys to lengthening your life and significantly reducing your risk of heart disease.

"It's very important that you spread your meals evenly through the day and don't skip meals. Make sure you don't have long periods of time through the day when you're not eating anything, and then having a big meal at night."

These are her tips for enjoying a simple, easy, and healthy Mediterranean diet:

  • Use olive oil in cooking and on salads (up to 3 tablespoons a day).
  • More veggies (five cups a day) including fresh leafy vegetables and tomatoes.
  • More legumes such as a cup of beans at least twice a week.
  • More fish (at least twice a week) including salmon and other oily fish; baked, grilled or tinned fish; and shellfish. Avoid fried/battered fish.
  • Less meat (chicken, pork, beef, lamb) – smaller portions and limit to twice a week. Grill rather than fry. Trim fat and skin from meat. Avoid processed meat.
  • Low-fat yoghurt every day, and cheese in moderation.
  • Fresh fruit every day, and dried fruit and nuts in moderation.
  • Wholegrain breads and cereals; pasta and rice in moderation.
  • Wine in moderation – up to 1-2 glasses a day, and always with meals.
  • Drink water – have sweets and sweetened drinks on special occasions, not every day.

If the statistics are anything to go by, eating like a Greek could add years to your life!

 Play video on the metabolic syndrome.

Click here to watch clinical dietitian Dr Catherine Itsiopoulos talk about the metabolic syndrome.


Print Friendly, PDF & Email

Dates

Posted On: 17 September, 2008
Modified On: 16 January, 2014

Tags



Created by: myVMC