Spanish researchers divided participants into three groups, one was given advice to follow a low fat diet, the two other groups followed higher fat diets with one allowed a extra litre of olive oil per week and the other 30 grams of mixed nuts daily.

After one year those given the nuts had a 14% lower rate of metabolic syndrome, while those on the extra olive oil had a 7% reduction. Those on low fat diets experienced only a 2% reduction. Researchers noted that though nuts contain fats they are also loaded with minerals and antioxidants which are beneficial to the body.

The study seems to add to one by the British Journal of Nutrition which found when nuts where added to mixed diets those with high LDL cholesterol levels experienced a decrease in as little as two weeks. Even small dense LDL was reduced.

The Mediterranean diet menu is less restrictive than many diets and still allows you to enjoy many of your favorite foods. The diet allows for the consumption of fats but they must be good fats.

Basic Mediterranean Diet Menu

• Red meat is avoided and small lean servings of fish and chicken are allowed. Use less meat when making dishes.
• Fruits and vegetables are encourage, especially locally grown. Nuts and whole grains are also okay
• Dairy products are okay in very small amounts and generally are only used in toppings.
• Replace your regular cooking oil with olive oil. Putting olive oil in a spray bottle will help you limit the amount used.
• Cut out salt and season your food with garlic and other herbs.
• Many versions of the Mediterranean diet menu include a glass of wine with your dinner but do not go over board.
• Do not use butter on bread, try very light spray of olive oil.
• Only eat sugary treats once a week, dessert should be fruit most of the time.

The Mediterranean diet menu is thought to be beneficial to overall health based on the fact that areas that eat this type of diet of lower rates of heart disease.

Hit: Seems to work, good healthy enjoyable meals.

Misses: There could be other factors for Mediterranean health.

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