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Can a Mediterranean Diet Positively Affect Our Genes?

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Can a Mediterranean Diet Positively Affect Our Genes? July 2010 Can a Mediterranean Diet Positively Affect Our Genes? There is mounting There are several been strengthening over the evidence that a style of contributing factors. We last several years. In 2004 eating enjoyed by people know that omega 3 fatty the U.S. Food and Drug in countries around the acids found in fish can Agency (FDA) published a Mediterranean Sea (Spain, reduce inflammation of “Qualified Health Claim” for Portugal, southern Italy, blood vessels that can cause labels of products that are Greece and Turkey) atherosclerosis; resveratrol, essentially pure olive oil : has a positive effect on an antioxidant found in “Limited and not cardiovascular health. It red wine, can inhibit LDL conclusive scientific evidence emphasizes modest portions cholesterol oxidation; and suggests that eating about of a variety of foods such the monounsaturated fats 2 tablespoons (23 grams) as fruits, vegetables, whole in olive oil can help reduce of [virgin] olive oil daily may grains, yogurt, fish, small LDL cholesterol. Although reduce the risk of coronary amounts of red wine and a all types of olive oil contain heart disease due to the common mainstay of the monounsaturated fats, extra monounsaturated fat in olive cuisine in many of these virgin olive oil undergoes the oil….” Mediterranean countries – least amount of processing Adding to the olive oil. and therefore maintains understanding of how the greatest amount of olive oil benefits the heart, What makes a Mediterranean polyphenol antioxidants. scientists have recently found diet heart healthy? Olive oil’s reputation for that the polyphenols in extra promoting heart health has virgin olive oil can promote Nutrition News from the Department of Human Nutrition, K-State Research and Extension, Kansas State University Page 1 of 2 Nutrition News from the Department of Human Nutrition, K-State Research and Extension, Kansas State University Page 2 of 2 heart health on a molecular groups of healthy individuals. This explains for the first level. A study published in One group consumed a time one reason for the heart the July 2010 issue of the Mediterranean diet that healthy benefit of olive oil. Journal of the Federation included virgin olive oil with Consequently, consumers of American Societies for high levels of polyphenols; are beginning to have a Experimental Biology a second group consumed greater understanding from (FASEB) reported that olive olive oil with low levels the molecular level why oil can alter genes in a heart- of polyphenols and a third consuming a Mediterranean healthy way. Researchers group consumed their usual type diet is heart healthy. We from the Cardiovascular Risk diet. After three months, the can positively alter the actions and Nutrition Research Group group that consumed the olive of our genes by changing our at the Institut Municipal oil with the highest level of diet—in a very delicious way! D-Investigacio Medica in polyphenols had significant Barcelona, Spain, conducted reduction in the expression of a study involving three atherosclerosis-related genes. Common characteristics of a Mediterranean Diet include: Fresh food, fruits and vegetables Small portions Monounsaturated fats (found in olive oil, avocadoes and nuts) Polyunsaturated omega-3 fatty acids found in fish like salmon, tuna, sardines and trout Olive oil used in many foods-pastas, breads, salads and pastries Small amounts of red wine (optional) Whole grains and legumes Yogurt Fresh fruit for dessert Walking adds to the benefit of the diet Sources: FASEB (2010, July 6). Virgin olive oil and a Mediterranean diet fight heart disease by changing how our genes function. http://www.fda.gov/Food/LabelingNutrition/LabelClaims/QualifiedHealthClaims/ucm073992.htm#olive. For more information about healthy eating, contact your local extension office. The Food Assistance Program can help people of all ages with low income buy nutritious foods for a better diet. To find out more, call toll-free 1-888-369-4777. Contents of this publication may be freely reproduced for educational purposes. All other rights reserved. In each case, credit Karen Hudson, MEd, RD, LD, Family Nutrition Program Coordinator, Department of Human Nutrition; Kansas State University; Can a Mediterranean Diet Positively Affect Our Genes?; July 2010. K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan. Brand names appearing in this publication are for product identification purposes only. No endorsement is intended, nor is criticism implied of similar products not mentioned. Kansas State University Agricultural Experiment Station and Cooperative Extension Service, Manhattan, Kansas. Kansas State University is an equal opportunity provider and employer. Kansas State University, County Extension Councils, Extension Districts, and the U.S. Department of Agriculture cooperating..
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