Studies suggest that living off a Mediterranean diet could cut your cancer risk. Scientists compared more than 4,200 women who were either on a reduced-fat diet or a Mediterranean diet supplemented with extra virgin olive oil over a period of five years. The trial found that those on the Mediterranean diet were 68% less likely to develop breast cancer than those on the reduced-fat diet.
The Mediterranean diet which is high in olive oil cuts the risk of breast cancer for older women by more than two thirds, the five year study has shown. Around 50,000 women are diagnosed with breast cancer in Britain each year and nearly 12,000 will die from the disease. But this recent discovery shows how the risk can but cut significantly just by changing your diet.
A Mediterranean diet incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea, including Italy, France, Greece and Spain. Mediterranean cuisine is largely based on vegetables, fruits, nuts, beans, whole grains, olive oil and fish.
Scientists think what makes the Mediterranean diet so healthy is the mixture of leafy green salad or vegetables mixed with olive oil. When these two ingredients come together they form nitro fatty acids which lower blood pressure. The unsaturated fat in the olive oil joins forces with the nitrate in the vegetables, the study showed.
You can make your diet more Mediterranean by:
– Eating plenty of fruit and vegetables
– Eating more fish
– Eating less meat
– Choosing products made from vegetable and plant oils, such as olive oil
– Eating starchy carbohydrates such as bread and pasta but always go for the wholegrain option where possible.
The NHS website has lots of tips on how to incorporate more Mediterranean food into your diet, you can find this information here.