The Mediterranean diet is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving.
The Mediterranean diet is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving.
Doctors suggest using olive oil rather than butter to make your meals. A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease.
Doctors suggest using olive oil rather than butter to make your meals. A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease.
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Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet -- from barley to brown rice -- will aid in weight loss by filling you up for fewer calories.
Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet -- from barley to brown rice -- will aid in weight loss by filling you up for fewer calories.
Blueberries are often singled out as a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and <a target="_blank" target="_blank">phytonutrients</a>. Worried about the price of fresh fruit? Experts say the frozen kind is just fine.
Blueberries are often singled out as a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients. Worried about the price of fresh fruit? Experts say the frozen kind is just fine.
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Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.)
Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.)
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Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels.
Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels.
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Beans, beans, the magical fruit; the more you eat, the more ... you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.
Beans, beans, the magical fruit; the more you eat, the more ... you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.
Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. <a target="_blank" target="_blank">Choline</a> may also help in preventing memory loss.
Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.
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Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually <a target="_blank" target="_blank">increase the efficiency of our mitochondria</a>, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus).
Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus).
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Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," said Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress."
Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," said Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress."
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Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine," said David Mischoulon, associate professor of psychiatry at Harvard Medical School. All of these are crucial for mood.
Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine," said David Mischoulon, associate professor of psychiatry at Harvard Medical School. All of these are crucial for mood.
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It's not a requirement to drink it on this diet, but if you do drink alcohol, red wine in moderate amounts can be good for your health. Moderation means one drink for women and two for men, by the way. Studies show red wine can help protect against heart disease.
It's not a requirement to drink it on this diet, but if you do drink alcohol, red wine in moderate amounts can be good for your health. Moderation means one drink for women and two for men, by the way. Studies show red wine can help protect against heart disease.
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The Mediterranean diet may be the key to a long life

Story highlights

Study finds that postmenopausal women who ate a Mediterranean diet were at lower risk for hip fractures

Results of the study suggest a healthy diet might play a role in maintaining bone health

CNN  — 

The Mediterranean diet is well-known for its health benefits on your heart and waistline, but now your bones could benefit too, according to a new study published online by JAMA Internal Medicine.

In this study, researchers examined whether diet quality affects bone health in postmenopausal women. They found that women who ate a Mediterranean diet were slightly less likely to suffer from hip fractures.

The Mediterranean diet is relatively easy to follow. It involves eating vegetables, fruits, nuts, beans and peas, unrefined grains, olive oil and fish. You should limit the amount of meat, dairy, and saturated fat you eat, but on the bright side you can have a glass of red wine at dinner.

food pyramid pie chart on plate with cutlery
food pyramid pie chart on plate with cutlery
ifong/Shutterstock

Related article Three ways to eat healthy from the new U.S. dietary guidelines

Researchers analyzed data from 40 clinical centers throughout the United States included in the Women’s Health Initiative study. The analysis included 90,014 women with an average age of 64. Participants described their diets in a WHI food frequency questionnaire at the start of the study. Researchers then compared their dietary patterns to four common healthy diets, including the Mediterranean diet, the Dietary Approaches to Stop Hypertension (DASH) and two others.

Nearly 16 years later, there were 2,121 cases of hip fractures and 28,718 cases of total fractures. Women who adhered the most to a Mediterranean diet were 0.29% less likely to suffer from a hip fracture than women who didn’t stick to the diet. The other three diets showed negligible success.

People who ate a Mediterranean diet high in extra-virgin olive oil showed fewer heart problems after five years, a study shows.
People who ate a Mediterranean diet high in extra-virgin olive oil showed fewer heart problems after five years, a study shows.
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Related article Mediterranean diet lowers risk of heart attack, stroke

“Our results provide assurance that widely recommended eating patterns do not increase the risk of fractures,” said lead study author Dr. Bernhard Haring of the University of Wurzburg in Germany. “This being said, the average woman should follow a healthy lifestyle which includes adopting a healthy dietary pattern and being physically active.”

Osteoporosis-related fractures are a major burden for health care systems in aging societies, with women particularly affected, said Dr. Haring. Current research results have been inconclusive about whether intake of nutrients involved in bone metabolism can prevent fractures.

However, the results of this study suggest that a healthy diet, specifically a Mediterranean diet, might play a small role in maintaining bone health in postmenopausal women.

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    This latest Mediterranean diet research builds on previous evidence that your health might benefit if you follow this diet. It’s been shown that the Mediterranean diet can keep your brain young, help you live longer, manage your weight better, and lower your risk for cancer and cardiovascular diseases.

    “At the present time, the U.S. health system almost entirely ignores nutrition in favor of pharmacology and is hugely expensive and ineffective compared with the systems in other countries,” wrote Dr. Walter Willett of Harvard School of Public Health, in a related commentary. “Integration of the Mediterranean diet and related dietary patterns into medical practice, hospitals, schools and other institutions has the potential to improve well-being.”