The Cretan Diet: The Cretan Diet: Uncovering Its Health Uncovering Its Health

Secrets through the AgesSecrets through the Ages

Jan Inguanez, RDJan Inguanez, RD

Woolwich Community Health Woolwich Community Health CentreCentre

OriginsOrigins

Crete, the legendary birthplace of Crete, the legendary birthplace of ZesusZesus

Benefits first reported in early Benefits first reported in early Renaissance England Renaissance England

Birthplace of heart healthy eating Birthplace of heart healthy eating pattern (approx 40 years ago)pattern (approx 40 years ago)

Traditional dietary patterns of Traditional dietary patterns of countries of the Mediterranean basincountries of the Mediterranean basin

The AreaThe Area

Seven Countries StudySeven Countries Study

Ancel Keys and the Seven Countries Ancel Keys and the Seven Countries Study Study

Studied the relationship among Studied the relationship among nutrition, health and Diseasenutrition, health and Disease

Rural men aged 40-59 from 1958 to Rural men aged 40-59 from 1958 to 19701970

Yugoslavia, Italy, Greece, Yugoslavia, Italy, Greece, Netherlands, Finland, Japan & USA Netherlands, Finland, Japan & USA

Study FindingsStudy Findings

Although serum cholesterol was the Although serum cholesterol was the most reliable predictor of CVD, some most reliable predictor of CVD, some surprises were notedsurprises were noted

Finland – highest rate of heart Finland – highest rate of heart attacks not predicted by mean attacks not predicted by mean cholesterol valuescholesterol values

Crete – Lowest rate of CVD; lower Crete – Lowest rate of CVD; lower than predicted by serum cholesterol than predicted by serum cholesterol valuesvalues

Study findingsStudy findings

Attributed lower incidence of HD to Attributed lower incidence of HD to Cretan diet based on large amounts Cretan diet based on large amounts of monounsaturated fats (& low sat of monounsaturated fats (& low sat fats)fats)

Unanswered question – Why this high Unanswered question – Why this high fat diet was more protective than low fat diet was more protective than low fat Japanese diet?fat Japanese diet?

Subsequent ResearchSubsequent Research

1980’s - found rural Cretan diet contained 1980’s - found rural Cretan diet contained more omega 3 fatty acids and/or ALAmore omega 3 fatty acids and/or ALA

Lyon Diet Heart Study – people following Lyon Diet Heart Study – people following Mediterranean diet reduced coronary Mediterranean diet reduced coronary event & deaths by almost 70%event & deaths by almost 70%

Nurse’s Health Study - less ALANurse’s Health Study - less ALA Gained widespead popularity in 1990’sGained widespead popularity in 1990’s Continues to be studied…Continues to be studied…

More studies…More studies…

Nurse’s Health Study - less ALANurse’s Health Study - less ALA Gained widespread popularity in Gained widespread popularity in

1990’s1990’s Benefits continue to be studied…Benefits continue to be studied…

Why were the Cretans so healthy?Why were the Cretans so healthy?

Diet is abundant in:Diet is abundant in:

• AntioxidantsAntioxidants• ALA from wild plantsALA from wild plants• SeleniumSelenium• Omega 3 fatty acidsOmega 3 fatty acids

Foods of the Mediterranean DietFoods of the Mediterranean Diet

Healthy fats such as olive oilHealthy fats such as olive oil

High consumption of legumesHigh consumption of legumes

Eating small portions of nutsEating small portions of nuts

Moderate use of lower fat dairy Moderate use of lower fat dairy productsproducts

Eating fish/shellfish at least 2X wkEating fish/shellfish at least 2X wk

Consuming very little red meatConsuming very little red meat

Red wine in moderation (for some)Red wine in moderation (for some)

Key Components:Key Components:

Generous amounts of vegetables & fruitsGenerous amounts of vegetables & fruits healthy fat such as olive oilhealthy fat such as olive oil High consumption of legumesHigh consumption of legumes Herbs & spices instead of saltHerbs & spices instead of salt Small portions of nutsSmall portions of nuts Moderate use of dairy products very little Moderate use of dairy products very little

red meatred meat Eating fish/shellfish at least 2X wkEating fish/shellfish at least 2X wk Red wine in moderation (for some)Red wine in moderation (for some)