“The Island Where People Forget to Die” D. Buettner, “The Island Where People Forget to Die,” New York Times, Oct. 24, 2012.
Men here are four times as likely D. B. Panagiotakos et al., “Sociodemographic and Lifestyle Statistics of Oldest Old People (>80 Years) Living in Ikaria island: The Ikaria Study,” Cardiology Research and Practice 2011, Article 679187.
It’s the traditional Mediterranean diet W. C. Willett et al., “Mediterranean Diet Pyramid: A Cultural Model for Healthy Eating,” American Journal of Clinical Nutrition 1995, no. 61 (Supp.): 1402S–1406S.
80 percent of heart disease cases H. S. Buttar et al., “Prevention of Cardiovascular Diseases: Role of Exercise, Dietary Interventions, Obesity, and Smoking Cessation,” Experimental and Clinical Cardiology 10, no. 4 (2005): 229–249. See also M. de Lorgeril et al., “Mediterranean Alpha-Linolenic Acid-Rich Diet in Secondary Prevention of Coronary Heart Disease,” Lancet 343, no. 8911 (1994): 1454–1459.
70 percent of cancer cases P. Anand et al., “Cancer Is a Preventable Disease That Requires Major Lifestyle Changes,” Pharmaceutical Research 25, no. 9 (September 2008): 2097–2116. See also R. U. Newton and D. A. Galvão, “Exercise in Prevention and Management of Cancer,” Current Treatment Options in Oncology 9, nos. 2–3 (June 2008): 135–146.
90 percent of cases of type 2 D. Mozaffarian et al., “Lifestyle Risk Factors and New-Onset Diabetes Mellitus in Older Adults: The Cardiovascular Health Study,” Archives of Internal Medicine 169, no. 8 (2009): 798–807.
Obesity alone is responsible S. D. Hurstings and S. M. Dunlap, “Obesity, Metabolic Dysregulation, and Cancer: A Growing Concern and an Inflammatory (and Microenvironmental) Issue,” Annals of the New York Academy of Sciences 1271 (2012): 82–87.
Pescetarians are, on average, about 20 pounds lighter G. E. Fraser, “Vegetarian Diets: What Do We Know of Their Effects on Common Chronic Diseases?” American Journal of Clinical Nutrition 2009, no. 89 (Supp.): 1607S–1612S.
A Spanish study tracking university students J. J. Beunza et al., “Adherence to the Mediterranean Diet, Long-Term Weight Change, and Incident Overweight or Obesity: The Seguimiento Universidad de Navarra (SUN) Cohort,” American Journal of Clinical Nutrition 2010, no. 92: 1484–1493.
Check out these results C. M. Shay et al., “Food and Nutrient Intakes and Their Associations with Lower BMI in Middle-Aged U.S. Adults: The International Study of Macro-/Micronutrients and Blood Pressure (INTERMAP),” American Journal of Clinical Nutrition 2012, no. 96: 483–491.
The National Weight Control Registry H. R. Wyatt et al., “Lessons from Patients Who Have Successfully Maintained Weight Loss,” Obesity Management 1 (Apr. 2005): 56–61.
research from the Boston Children’s Hospital C. B. Ebbeling et al., “Effects of Dietary Composition on Energy Expenditure During Weight Loss Maintenance,” Journal of the American Medical Association 307, no. 24 (2012): 2627–2634.
Genetics are thought to account for J. R. Fernandez et al., “Genetic Influences in Childhood Obesity: Recent Progress and Recommendations for Experimental Designs,” International Journal of Obesity (2011): 1–6.
It’s even worse for some people J. M. McCaffery et al., “Obesity Susceptibility Loci and Dietary Intake in the Look AHEAD Trial,” American Journal of Clinical Nutrition 2012, no. 95: 1477–1486.
brain chemical imbalance that leaves them unsatisfied A. N. Gearhardt et al., “Neural Correlates of Food Addiction,” Archives of General Psychiatry 68, no. 8 (Aug. 2011).
Some people are genetically programmed A. A. Bremer et al., “Toward a Unifying Hypothesis of Metabolic Syndrome,” Pediatrics 129, no. 3 (2012): 557–570.
Your genes drive you to eat frequently McCaffery et al., “Obesity Susceptibility Loci.”
It takes a lot of food to feel full S. Fulton, “Appetite and Reward,” Frontiers in Neuroendocrinology 31 (2010): 85–103.
Typical American fare seems to encourage K. Harris et al., “Is the Gut Microbiota a New Factor Contributing to Obesity and Its Metabolic Disorders?” Journal of Obesity 2012, Article 879151.
Researchers at the University College in Cork M. J. Claesson et al., “Gut Microbiota Composition Correlates with Diet and Health in the Elderly,” Nature 488 (Aug. 2012): 178–184. For more on this, see “Eldermet” at eldermet.ucc.ie.
A National Institute on Aging study A. Koster et al., “Waist Circumference and Mortality,” American Journal of Epidemiology 167, no. 12 (2008): 1465–1475.
whole grains are rich in magnesium N. M. McKeown et al., “Whole- and Refined-Grain Intakes Are Differentially Associated with Abdominal Visceral and Subcutaneous Adiposity in Healthy Adults: The Framingham Heart Study,” American Journal of Clinical Nutrition 92, no. 5 (Nov. 2010): 1165–1171.
Calcium. Eating calcium-rich foods is linked M. B. Zemel et al., “Dairy augmentation of total and central fat loss in obese subjects,” International Journal of Obesity 29(4) (April 2005); 391–7.
The higher the intake J. Halkjær et al., “Intake of Macronutrients as Predictors of 5-Y Changes in Waist Circumference,” American Journal of Clinical Nutrition 84, no. 4 (2006): 789–797.
And it shortens your telomeres M. Lee et al., “Inverse Association Between Adiposity and Telomere Length: The Fels Longitudinal Study,” American Journal of Human Biology 23, no. 1 (2011): 100–106.
A recent study found that Italians E. Azzini et al., “Mediterranean Diet Effect: An Italian Picture,” Nutrition Journal 10 (2011): 125.
There’s a condition that ignites L. G. Gilstrap et al., “Community-Based Primary Prevention Programs Decrease the Rate of Metabolic Syndrome Among Socioeconomically Disadvantaged Women,” Journal of Women’s Health 22, no. 4 (Apr. 2013): 322–329.
It strikes over a third of American adults R. B. Ervin, “Prevalence of Metabolic Syndrome Among Adults 20 Years of Age and Over, by Sex, Age, Race, and Ethnicity, and Body Mass Index: United States, 2003–2006,” National Health Statistics Report no. 13, May 5, 2009.
It’s “metabolic syndrome,” “About metabolic syndrome,” American Heart Association website, updated August 16, 2012, available at www.heart.org/HEARTORG/Conditions/More/MetabolicSyndrome/About-Metabolic-Syndrome_UCM_301920_Article.jsp, accessed September 25, 2013.
The good news is that 90 percent A. A. Bremer et al., “Toward a Unifying Hypothesis of Metabolic Syndrome,” Pediatrics 129, no. 3 (March 2012): 557–570.
University of Laval, Canada, study C. Richard et al., “Effect of the Mediterranean Diet with and without Weight Loss on Markers of Inflammation in Men with Metabolic Syndrome,” Obesity 21, no. 1 (2013): 51–57.
Erectile dysfunction (ED) B. G. Schwartz and R. A. Kloner, “Cardiovascular Implications of Erectile Dysfunction,” Circulation 123 (2011): e609–e611.
study from the University of Naples F. Giugliano et al., “Adherence to Mediterranean Diet and Erectile Dysfunction in Men with Type 2 Diabetes,” Journal of Sexual Medicine 7, no. 5 (2010): 1911–1917.
Research is still sparse on this F. Giugliano et al., “Adherence to Mediterranean Diet and Sexual Function in Women with Type 2 Diabetes,” Journal of Sexual Medicine 7, no. 5 (2010): 1883–1890.
Now consider this: Nearly 40 percent V. L. Roger et al., “Heart Disease and Stroke Statistics—2011 Update: A Report from the American Heart Association,” Circulation 123: (2011): e18–e209.
A diet like the Pescetarian Plan cuts H.S. Buttar et al., “Prevention of Cardiovascular Diseases: Role of Exercise, Dietary Interventions, Obesity, and Smoking Cessation,” Experimental and Clinical Cardiology 10, no. 4 (2005): 229–249. See also de Lorgeril et al., “Mediterranean Alpha-Linolenic Acid-Rich Diet.”
People who ate a diet highest in omega-3 D. Mozaffarian et al., “Plasma Phospholipid Long-Chain ω-3 Fatty Acids and Total and Cause-Specific Mortality in Older Adults,” Annals of Internal Medicine 158, no. 7 (2013).
People at risk for heart disease R. Estruch et al., “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet,” New England Journal of Medicine 368, no. 14 (2013): 1279–1290.
Eating fish just one to two times B. London et al., “Omega-3 Fatty Acids and Cardiac Arrhythmias: Prior Studies and Recommendations for Future Research: A Report from the National Heart, Lung, and Blood Institute and Office of Dietary Supplements Omega-3 Fatty Acids and Their Role in Cardiac Arrhythmogenesis Workshop,” Circulation 116 (2007): e320–e335.
A diet like the one in this book De Lorgeril et al., “Mediterranean Alpha-Linolenic Acid-Rich Diet.” (see this page for complete reference)
More than a quarter of Americans Y. F. Li et al., “Awareness of Prediabetes—United States, 2005–2010,” Morbidity and Mortality Weekly Report 62, no. 11 (2013).
And of the 8.3 percent “Diabetes Statistics,” American Diabetes Association website, available at www.diabetes.org/diabetes-basics/diabetes-statistics/, accessed September 25, 2013.
In fact, cases are rising so fast J. Boyle et al., “Projection of the Year 2050 Burden of Diabetes in the U.S. Adult Population: Dynamic Modeling of Incidence, Mortality, and Prediabetes Prevalence,” Population Health Metrics 8, no. 29 (2010).
Too much body fat is the cause “Do You Know the Health Risks of Being Overweight? Type 2 Diabetes,” Weight Control Information Network (WIN), National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) website, available at win.niddk.nih.gov/publications/health_risks.htm#b, accessed September 25, 2013.
If you’re overweight, losing about 7 percent W. C. Knowler et al., “Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin,” New England Journal of Medicine 346, no. 6 (2002): 393–403.
In a study of men and women living in Spain J. Salas-Salvadó et al., “Reduction in the Incidence of Type 2 Diabetes with the Mediterranean Diet: Results of the PREDIMED-Reus Nutrition Intervention Randomized Trial,” Diabetes Care 34, no. 1 (2011): 14–19.
The Look AHEAD Trial found E. W. Gregg et al., “Association of an Intensive Lifestyle Intervention with Remission of Type 2 Diabetes,” Journal of the American Medical Association 308, no. 23 (2012): 2489–2496.
In an Italian study, only 44 percent K. Esposito et al., “Effects of a Mediterranean-Style Diet on the Need for Antihyperglycemic Drug Therapy in Patients With Newly Diagnosed Type 2 Diabetes: A Randomized Trial,” Annals of Internal Medicine 151, no. 5 (2009): 306–314.
People of various ethnicities M. Purba et al., “Skin Wrinkling: Can Food Make a Difference?” Journal of the American College of Nutrition 20, no. 1 (2001): 71–80.
People living along the Mediterranean Sea C. Fortes, “A Protective Effect of the Mediterranean Diet for Cutaneous Melanoma,” International Journal of Epidemiology 37, no. 5 (Oct. 2008): 1018–1029.
That means that 90 to 95 percent Anand et al., “Cancer Is a Preventable Disease.”
Diet can prevent up to 35 percent Anand et al., “Cancer Is a Preventable Disease.”
exercise up to 40 percent R. U. Newton and D. A. Galvão, “Exercise in Prevention and Management of Cancer,” Current Treatment Options in Oncology 9, no. 2–3 (Jun. 2008): 135–146.
avid extra-virgin olive oil Psaltopoulou et al., “Olive Oil Intake Is Inversely Related to Cancer Prevalence: A Systematic Review and a Meta-Analysis of 13800 Patients and 23340 Controls in 19 Observational Studies,” Lipids in Health and Disease 10, no. 127 (2011).
thirty-plus phenolic compounds in extra-virgin olive oil A. Bendini et al., “Phenolic Molecules in Virgin Olive Oils: A Survey of Their Sensory Properties, Health Effects, Antioxidant Activity, and Analytical Methods. An Overview of the Last Decade,” Molecules 12 (2007): 1679–1719.
The appetite-suppressing foods “Obesity and Cancer Risk,” National Cancer Institute fact sheet, available at www.cancer.gov/cancertopics/factsheet/Risk/obesity, accessed September 25, 2013.
I do want to point out results E. H. J. Kim et al., “Diet Quality Indices and Postmenopausal Breast Cancer Survival,” Nutrition and Cancer 63, no. 3 (Apr. 2011): 381–388.
Americans’ omega-6 to omega-3 A. McManus et al., “Omega-3 Fatty Acids: What Consumers Need to Know,” Appetite 57 (2011): 80–83.
The Pescetarian Plan has a 1-to-1 Karr et al., “Omega-3 Polyunsaturated Fatty Acids and Cognition Throughout the Lifespan: A Review,” Nutritional Neuroscience 14, no. 5 (2011): 216–225.
Depression rates are up to 65 times higher J. R. Hibbeln, “Fish Consumption and Major Depression,” Lancet 351, no. 9110 (1998): 1213.
Young women who switched to a Mediterranean-style diet L. McMillan et al., “Behavioural Effects of a 10-day Mediterranean Diet: Results from a Pilot Study Evaluating Mood and Cognitive Performance,” Appetite 56, no. 1 (Feb. 2011): 143–147.
Those who ate the most fish C. Chrysohoou et al., “Fish Consumption Moderates Depressive Symptomatology in Elderly Men and Women from the IKARIA Study,” Cardiology Research and Practice 2011, Article 219578.
Eating fatty fish may lower the risk A. A. Colangelo et al., “Long-Chain Omega-3 Polyunsaturated Fatty Acids Are Inversely Associated with Depressive Symptoms in Women,” Nutrition 25, no. 10 (Oct. 2009): 1011–1019.
Depressed people averaged 27 percent less DHA J. Assies et al., “Plasma and Erythrocyte Fatty Acid Patterns in Patients with Recurrent Depression: A Matched Case-Control Study,” PLoS ONE 5(5): e10635 (2010).
In countries where women eat J. R. Hibbeln, “Seafood Consumption, the DHA Content of Mothers’ Milk and Prevalence Rates of Postpartum Depression: A Cross-National, Ecological Analysis,” Journal of Affective Disorders 69 (2002): 15–29.
Exercise triggers the formation of A. C. Pereira, et al., “An In Vivo Correlate of Exercise-Induced Neurogenesis in the Adult Dentate Gyrus,” PNAS Vol 104, no. 3 (March 27, 2007): 5638–5643.
Exercise plays an enormous role. J. A. Blumenthal et al. “Effects of Exercise Training on Older Patients with Major Depression,” Archives of Internal Medicine 159 (1999): 2349–2356. See also B. M. Hoffman et al., “Exercise and Pharmacotherapy in Patients with Major Depression: One-Year Follow-Up of the SMILE Study,” Psychosomatic Medicine 73 (2011): 127–133.
The research linking omega-3 intake B. Koletzko et al., “Dietary Fat Intakes for Pregnant and Lactating Women,” British Journal of Nutrition 98, no. 5 (Nov. 2007): 873–877.
Women who ate at least 12 ounces J. R. Hibbeln et al., “Maternal Seafood Consumption in Pregnancy and Neurodevelopmental Outcomes in Childhood (ALSPAC study): An Observational Cohort Study,” Lancet 369, no. 9561 (Feb. 2007): 578–585.
Boys who regularly ate fish at age 15 Aberg et al., “Fish Intake of Swedish Male Adolescents Is a Predictor of Cognitive Performance,” Acta Paediatrica 98, no. 3 (Mar. 2009): 555–560.
The more fatty fish people ate S. Kalmijn et al., “Dietary Intake of Fatty Acids and Fish in Relation to Cognitive Performance at Middle Age,” Neurology 62 (2004): 275–280.
Chicagoans aged 65 to 94 M. C. Morris et al., “Consumption of Fish and N-3 Fatty Acids and Risk of Incident Alzheimer’s Disease,” Archives of Neurology 60 (2003): 940–946.
Elderly men who ate little B. M. van Gelder et al., “Fish Consumption, N-3 Fatty Acids, and Subsequent 5-Y Cognitive Decline in Elderly Men: The Zutphen Elderly Study,” American Journal of Clinical Nutrition 85 (2007): 1142–1147.
Seniors with mild cognitive impairment N. Scarmeas et al., “Mediterranean Diet and Mild Cognitive Impairment,” Archives of Neurology 66, no. 2 (Feb. 2009): 216–225.
After examining the diets Y. Gu et al., “Nutrient Intake and Plasma β-Amyloid,” Neurology 78 (2012): 1832–1840.
Other research has found that people S. A. Cosentino et al., “Plasma β-Amyloid and Cognitive Decline,” Archives of Neurology 67, no. 12 (2010): 1485–1490. See also N. Schupf et al., “Peripheral Aβ Subspecies as Risk Biomarkers of Alzheimer’s Disease,” Proceedings of the National Academy of Sciences 105, no. 37 (2008): 14052–14057.
Americans are big on protein S. A. Bowman et al., “Retail Food Commodity Intakes: Mean Amounts of Retail Commodities per Individual, 2007–08,” U.S. Department of Agriculture, Agricultural Research Service, Beltsville, Maryland, and U.S. Department of Agriculture, Economic Research Service, Washington, D.C., 2013, available at www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/ficrcd/FICRCD_Intake_Tables_2007_08.pdf, accessed September 25, 2013.
People who eat more fish live Mozaffarian et al., “Plasma Phospholipid Long-Chain ω-3 Fatty Acids.” (See this page for complete reference.)
A Norwegian study found H. Strøm, “Fish, N-3 Fatty Acids, and Cardiovascular Diseases in Women of Reproductive Age: A Prospective Study in a Large National Cohort,” Hypertension 59, no. 1 (Jan. 2012): 36–43.
Dutch men and women eating the most fish J. de Goede et al., “Marine (N-3) Fatty Acids, Fish Consumption, and the 10-Year Risk of Fatal and Nonfatal Coronary Heart Disease in a Large Population of Dutch Adults with Low Fish Intake,” Journal of Nutrition 140, no. 5 (May 2010): 1023–1028.
Fish eaters have a 12 percent S. Wu et al., “Fish Consumption and Colorectal Cancer Risk in Humans: A Systematic Review and Meta-Analysis,” American Journal of Medicine 125, no. 6 (June 2012): 551–559.e5.
Also, you make more molecules P. C. Calder, “Omega-3 Fatty Acids and Inflammatory Processes,” Nutrients 2, no. 3 (2010): 355–374.
international Cardiovascular Disease and Alimentary Comparison (or CARDIAC) study Y. Yamori et al., “Low Cardiovascular Risks in the Middle Aged Males and Females Excreting Greater 24-Hour Urinary Taurine and Magnesium in 41 WHO-CARDIAC Study Populations in the World,” Journal of Biomedical Science 17 (Supp. 1) (2010): S21.
People who ate the most meat R. Sinha et al., “Meat Intake and Mortality,” Archives of Internal Medicine 169, no. 6 (2009): 562–571.
Every daily serving of red meat A. Pan et al., “Red Meat Consumption and Mortality,” Archives of Intern Medicine 172, no. 7 (2012): 555–563.
Eating little to no meat for twenty P. N. Singh et al., “Does Low Meat Consumption Increase Life Expectancy in Humans?” American Journal of Clinical Nutrition 78 (Supp.) (2003): 526S–532S.
A study led by researchers R. A. Koeth et al., “Intestinal Microbiota Metabolism of L-Carnitine, a Nutrient in Red Meat, Promotes Atherosclerosis,” Nature Medicine 19, no. 5 (May 2013): 576–585.
We were designed for A. McManus et al., “Omega-3 Fatty Acids: What Consumers Need to Know,” Appetite 57 (2011): 80–83.
a recent paper by Remko Kuipers R. S. Kuipers et al., “Saturated Fat, Carbohydrates, and Cardiovascular Disease,” Netherlands Journal of Medicine 60, no. 9 (September 2011): 372–378.
Some act as antioxidants J. A. Menendez et al., “Xenohormetic and Anti-Aging Activity of Secoiridoid Polyphenols Present in Extra Virgin Olive Oil: A New Family of Gerosuppressant Agents,” Cell Cycle 12, no. 4 (2013): 555–578.
One analysis of the major research T. Psaltopoulou et al., “Olive Oil Intake Is Inversely Related to Cancer Prevalence: A Systematic Review and a Meta-Analysis of 13800 Patients and 23340 Controls in 19 Observational Studies,” Lipids in Health and Disease 10, no. 127 (2011).
University of Vermont College of Medicine C. L. Kien et al., “Substituting Dietary Monounsaturated Fat for Saturated Fat Is Associated with Increased Daily Physical Activity and Resting Energy Expenditure and with Changes in Mood,” American Journal of Clinical Nutrition 97, no. 4 (Apr. 2013): 689–697.
Numerous studies show M. V. L. da Silva and C. G. Alfenas, “Effect of the Glycemic Index on Lipid Oxidation and Body Composition,” Nutrición Hospitalaria 26, no. 1 (2011): 48–55.
Legumes and whole grains J. P. Karl and E. Saltzman. “The Role of Whole Grains in Body Weight Regulation,” Advances in Nutrition 3, no. 5 (Sept. 2012): 697–707. See also C. P. Marinangeli and P. J. Jones, “Pulse Grain Consumption and Obesity: Effects on Energy Expenditure, Substrate Oxidation, Body Composition, Fat Deposition, and Satiety,” British Journal of Nutrition 108 (Supp. 1) (Aug. 2012): S46–S51.
Consider this: Soft drinks G. Singh et al., “Mortality Due to Sugar Sweetened Beverage Consumption: A Global, Regional, and National Comparative Risk Assessment,” Circulation 127 (2013).
But new research is indicating Kuipers et al., “Saturated Fat, Carbohydrates, and Cardiovascular Disease.” (See page 332 for complete reference.)
These sugar-based compounds trigger H. Vlassara and G. E. Striker, “AGE Restriction in Diabetes Mellitus: A Paradigm Shift,” Nature Reviews Endocrinology 7, no. 9 (2011): 526–539.
I recommend that you stick to World Health Organization, “Diet, Nutrition, and the Prevention of Chronic Diseases,” WHO Technical Report Series no. 916 (TRS 916), ch. 4.2, available at www.who.int/dietphysicalactivity/publications/trs916/download/en/index.html, accessed September 25, 2013.
While it’s true that cheese M. Chen et al., “Effects of Dairy Intake on Body Weight and Fat: A Meta-Analysis of Randomized Controlled Trials,” American Journal of Clinical Nutrition 96 (2012): 735–747.
research shows that dairy eaters P. Elwood et al., “The Consumption of Milk and Dairy Foods and the Incidence of Vascular Disease and Diabetes: An Overview of the Evidence,” Lipids 45 (2010): 925–939.
Low-fat dairy (nonfat and 1-percent milk and yogurt) L. Wang et al., “Dietary Intake of Dairy Products, Calcium, and Vitamin D and the Risk of Hypertension in Middle-Aged and Older Women,” Hypertension 51 (2008): 1073–1079.
Some studies show that men J. W. Lampe, “Dairy Products and Cancer,” Journal of the American College of Nutrition 30 (5 Supp. 1) (Oct. 2011): 464S–470S.
One study showed an increased risk J. M. Genkinger et al., “Dairy Products and Ovarian Cancer: A Pooled Analysis of 12 Cohort Studies,” Cancer Epidemiology, Biomarkers, and Prevention 15, no. 2 (Feb. 2006): 364–372.
dairy reduces the risk of this cancer M. A. Merritt et al., “Dairy Foods and Nutrients in Relation to Risk of Ovarian Cancer and Major Histological Subtypes,” International Journal of Cancer 132, no. 5 (Mar. 2013): 1114–1124.
Meanwhile, people consuming more milk Lampe, “Dairy Products and Cancer.” (See above for complete reference.)
Studies indicate that yogurt fans S. N. Meydani and H. Woel-Kyu, “Immunologic Effects of Yogurt,” American Journal of Clinical Nutrition 71 (2000): 861–872.
study in Australia linked yogurt K. L. Ivey et al., “Association Between Yogurt, Milk, and Cheese Consumption and Common Carotid Artery Intima-Media Thickness and Cardiovascular Disease Risk Factors in Elderly Women,” American Journal of Clinical Nutrition 94 (2011): 234–239.
They also reduce the risk of blood clots J. C. Ruf, “Wine and Polyphenols Related to Platelet Aggregation and Atherothrombosis,” Drugs Under Experimental and Clinical Research 25, no. 2–3 (1999): 125–131.
Red wine has about ten times S. Arranz et al., “Wine, Beer, Alcohol, and Polyphenols on Cardiovascular Disease and Cancer,” Nutrients 4 (2012): 759–781.
For example, a National Cancer Institute C. A. McCarty et al., “Alcohol, Genetics, and Risk of Breast Cancer in the Prostate, Lung, Colorectal, and Ovarian (PLCO) Cancer Screening Trial,” Breast Cancer Research and Treatment 133, no. 2 (June 2012): 785–792.
Some studies show organic produce C. Smith-Spangler et al., “Are Organic Foods Safer or Healthier Than Conventional Alternatives? A Systematic Review,” Annals of Internal Medicine 157, no. 5 (2012): 348–366.
These lists are courtesy of The Environmental Working Group’s website is www.ewg.org.
A number of studies show E. Ros, “Health Benefits of Nut Consumption,” Nutrients 2 (2010): 652–682.
Water drinkers average 9 percent fewer calories B. M. Popkin et al., “Water and Food Consumption Patterns of U.S. Adults from 1999 to 2001,” Obesity Research 13, no. 2 (2005): 2146–2152.
People who drank two cups E. A. Dennis et al., “Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-Aged and Older Adults,” Obesity 18, no. 2 (Feb. 2010): 300–307.
What makes it so super Unless specifically noted in references that follow, much of the information in the Standout Superfoods chart can be found in the following sources: M. Russo et al., “Phytochemicals in Cancer Prevention and Therapy: Truth or Dare?” Toxins 2 (2010): 517–551. See also R. J. Nijveldt et al., “Flavonoids: A Review of Probable Mechanisms of Action and Potential Applications,” American Journal of Clinical Nutrition 74 (2001): 418–425; and A. V. Rao and L. G. Rao, “Carotenoids and Human Health,” Pharmacological Research 55 (2007): 207–216.
These four berry types J. Joseph et al., “Grape Juice, Berries, and Walnuts Affect Brain Aging and Behavior,” Journal of Nutrition 139 (2009): 1813S–1817S.
Scientists keep finding new benefits Allen, E. N. et al., “Reversal of Age-Related Motor Deficits Following Stilbene Dietary Supplementation,” 244th National Meeting & Exposition of the American Chemical Society (2012).
Plus, they can help you lose weight B. W. Bolling et al., “Tree Nut Phytochemicals: Composition, Antioxidant Capacity, Bioactivity, Impact Factors: A Systematic Review of Almonds, Brazils, Cashews, Hazelnuts, Macadamias, Pecans, Pine Nuts, Pistachios, and Walnuts,” Nutrition Research Reviews 24 (2011): 244–275.
SUPER HERBS AND SPICES P. K. Lai and J. Roy, “Antimicrobial and Chemopreventive Properties of Herbs and Spices,” Current Medicinal Chemistry 11, no.11 (2004): 1451–1460.
A 2013 study of nearly 18,000 V. L. Folgoni III et al., “Avocado Consumption Is Associated with Better Diet Quality and Nutrient Intake and Lower Metabolic Syndrome Risk in U.S. Adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008,” Nutrition Journal 12, no. 1 (2013).
Studies show that if you cook G. K. Beauchamp et al., “Failure to Compensate Decreased Dietary Sodium with Increased Table Salt Usage,” Journal of the American Medical Association 258 (1987): 3275–3278.
Penn State University study C. N. Sciamanna et al., “Practices Associated with Weight Loss versus Weight-Loss Maintenance Results of a National Survey,” American Journal of Preventive Medicine 41, no. 2 (2011): 159–166.
In addition, here are tips J. G. Thomas and R. R. Wing, “Maintenance of Long-Term Weight Loss,” Medicine and Health 92, no. 2 (Feb. 2009).
The NWCR participants who R. R. Wing and S. Phelan, “Long-Term Weight Loss Maintenance,” American Journal of Clinical Nutrition 82, no. 1 (July 2005): 222S–225S.
A fifteen-minute walk C. P. Wen et al., “Minimum Amount of Physical Activity for Reduced Mortality and Extended Life Expectancy: A Prospective Cohort,” Lancet 378, no. 9798 (2011): 1244–1253.
For a sample exercise program “Adding Physical Activity to Your Life,” Centers for Disease Control website, available at www.cdc.gov/physicalactivity/everyone/getactive/index.html, accessed September 25, 2013.
Here’s what the American College of Sports Medicine C. E. Garber, “Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise,” Medicine and Science in Sports and Exercise 43, no. 7 (July 2011): 1334–1359.
If you need to lose weight J. E. Donnelly, “Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults,” Medicine and Science in Sports and Exercise 41, no. 2 (Feb. 2009): 459–471.
Another good resource “Growing Stronger—Strength Training for Older Adults,” Centers for Disease Control website, available at www.cdc.gov/physicalactivity/growingstronger/index.html, accessed September 25, 2013.
Experts say we need seven “2013 Exercise and Sleep,” National Sleep Foundation 2013 poll, March 4, 2013, available at www.sleepfoundation.org/2013poll, accessed September 25, 2013.
Getting six hours or less C. S. Möller-Levet et al., “Effects of Insufficient Sleep on Circadian Rhythmicity and Expression Amplitude of the Human Blood Transcriptome,” Proceedings of the National Academy of Sciences 110, no. 12 (2013): E1132–E1141.
Safety standards in these countries “Seafood Buying Guide 2008,” Food & Water Watch, available at http://documents.foodandwaterwatch.org/doc/SeafoodBuyingGuide2.pdf, accessed September 25, 2013.
high levels of persistent organic pollutants D. Hayward et al., “Polybrominated Diphenyl Ethers and Polychlorinated Biphenyls in Commercially Wild Caught and Farm-Raised Fish Fillets in the United States,” Environmental Research 103, no. 1 (Jan. 2007): 46–54.
I was surprised to find out “Mercury in the Aquatic Environment: Sources, Releases, Transport and Monitoring,” United Nations Environment Programme, November 2011, available at www.unep.org/hazardoussubstances/Portals/9/Mercury/Documents/coal/Microsoft%20Word%20-%20Final%20Merged%20report.pdf, accessed September 25, 2013.
But here’s the surprise twist P. W. Davidson et al., “Fish Consumption and Prenatal Methylmercury Exposure: Cognitive and Behavioral Outcomes in the Main Cohort at 17 Years from the Seychelles Child Development Study,” Neurotoxicology 32, no. 6 (Dec. 2011): 711–717.
In fact, experts recommend B. Koletzko et al., “Dietary Fat Intakes for Pregnant and Lactating Women,” British Journal of Nutrition 98, no. 5 (Nov. 2007): 873–877.
That means they’re still polluting “Polychlorinated Biphenyls (PCBs), TEACH Chemical Summary,” Environmental Protection Agency, 2009, available at www.epa.gov/teach/chem_summ/PCB_summary100809.pdf, accessed September 25, 2013.
cuts POPs by up to 94 percent M. Sprague et al., “Effects of Decontaminated Fish Oil or a Fish and Vegetable Oil Blend on Persistent Organic Pollutant and Fatty Acid Compositions in Diet and Flesh of Atlantic Salmon (Salmo Salar),” British Journal of Nutrition 103, no. 10 (May 2010): 1442–1451.
The cut-off points “Mercury Contamination in Fish: A Guide to Staying Healthy and Fighting Back,” Natural Resources Defense Council website, available at www.nrdc.org/health/effects/mercury/guide.asp, accessed September 25, 2013.
The Centers for Disease Control and Prevention (CDC) J. A. Painter et al., “Attribution of Foodborne Illnesses, Hospitalizations, and Deaths to Food Commodities by Using Outbreak Data, United States, 1998–2008,” Emerging Infectious Diseases 19, no. 3 (2013): 407–415.
But raw seafood is riskier A. Butt et al., “Infections Related to the Ingestion of Seafood. Part I: Viral and Bacterial Infections,” Lancet Infectious Diseases 4 (2004): 201–212.
85 percent of the world’s fisheries “Wild Seafood Issue: Overfishing: Are We Too Good at Catching Fish?” Monterey Bay Aquarium Seafood Watch, available at www.montereybayaquarium.org/cr/cr_seafoodwatch/issues/wildseafood_overfishing.aspx, accessed September 25, 2013.
In 1930 alone, 70 to 90 “Brief History of the Groundfishing Industry of New England,” Northeast Fisheries Science Center, National Oceanic and Atmospheric Agency, available at www.nefsc.noaa.gov/history/stories/groundfish/grndfsh1.html, accessed September 25, 2013.
For instance, in the United States and Canada Author interview with Michael Rust, PhD, science coordinator for office of aquaculture, National Oceanic and Atmospheric Administration (NOAA).
Fewer fish are escaping Ø. Jensen et al., “Escapes of Fishes from Norwegian Sea-Cage Aquaculture: Causes, Consequences, and Prevention,” Aquaculture Environment Interactions 1 (2010): 71–83. See also “Atlantic Salmon and Rainbow Trout,” Directorate of Fisheries, Norway, available at www.fiskeridir.no/english/statistics/norwegian-aquaculture/aquaculture-statistics/atlantic-salmon-and-rainbow-trout, accessed September 25, 2013.
You must grind flaxseeds D. C. Nieman et al., “Chia Seed Supplementation and Disease Risk Factors in Overweight Women: A Metabolomics Investigation,” Journal of Alternative and Complementary Medicine 18, no. 7 (2012): 700–708.