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A Mediterranean diet and nuts may lower blood pressure

A Mediterranean diet and eating nuts daily may lower stomach fat and blood pressure in older adults who are at risk for heart disease, a study published in the Archives of Internal Medicine showed.

The nut study

Over 1,200 Spanish aged 55 to 80 years, were asked to follow one of three diets for a year. 61% had risk factors including Type 2 diabetes, high blood pressure and abdominal obesity distributed evenly among the three groups.

The three diet groups were:

  • 1. Low-fat group – reducing all fat in their diets.
  • 2. Mediterranean diet with extra nuts.
  • 3. Mediterranean diet and four tablespoons of olive oil a day.

The Mediterranean diet included; use olive oil for cooking, eat more fruit, vegetables and fish, eat white meat instead of beef, prepare sauces with garlic, onions and herbs. Drink only red wine.

After one year the group eating diet 2 reduced the risk of risk factors down to 52%. The low-fat group showed little difference after a year.

Researchers comments

Dr Emilio Ros from the Hospital Clinic Barcelona, and an author of the study said, “There are enough scientific evidences to recommend the Med diet over the low-fat diet for health outcomes. This study adds another piece of evidence to the abundant literature on the subject.”


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She helps on the websites and gathering news for the programs. Kellie worked in the medical industry prior to having her two children (8 and 6) and has a strong interest in self awareness and management of health conditions.


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