What’s for Dinner?

Home-cooked Asian Dinner

The Menu

  • Chinese Shrimp and Pork Wonton Soup
  • Asian Fried Rice with Shrimp and Pork
  • Korean Japchae – Noodles with Chicken and Vegetables

Common Octopus Nigiri Sushi

The Sushi

The Ingredient – Common Octopus (マダコ)

Mediterranean Diet Reduces Heart Attack, Stroke In High Risk Groups

The study proves that the Mediterranean diet supplemented with extra-virgin olive oil or tree nuts reduce by 30 % the risk of sufferint a heart attack.

The results of the study PREDIMED, aimed to assess the efficacy of the Mediterranean diet in the primary prevention of cardiovascular diseases, have been published on the journal The New England Journal of Medicine. They prove that the Mediterranean diet supplemented with extra-virgin olive oil or tree nuts reduce by 30 % the risk of suffering a cardiovascular death, a myocardial infarction or a stroke.

The research is part of the project PREDIMED, a multicentre trial carried out between 2003 and 2011 to study the effects of the Mediterranean diet on the primary prevention of cardiovascular diseases.

7,447 people following major cardiovascular risk factors participated in the study. They were divided into three dietary intervention groups: a Mediterranean diet supplemented with extra-virgin olive oil, a Mediterranean diet supplemented with nuts (walnuts, almonds, hazelnuts), and a low-fat diet (animal and vegetable). A dietician visited the patients every three months and they attended dietary training group sessions, in which they received detailed information about the Mediterranean and the low-fat diet, and the food included in each one. Moreover, they were provided with shopping lists, menus and recipes adapted to each type of diet and each season of the year.

During the study, those participants who followed any of the two types of Mediterranean diet received freely extra-virgin olive oil (one litre per week), and nuts (30 grams per day; 15 grams of walnuts, 7.5 grams of almonds and 7.5 grams of hazelnuts).

After five years, it has been proved that participants who followed any of the two types of Mediterranean diet showed a substantial reduction in the risk of suffering a cardiovascular death, a myocardial infarction or a stroke. These results are published today in the journal New England Journal of Medicine.

According to the researchers, the results of PREDIMED study are relevant as they prove that a high-vegetable fat diet is healthier at a cardiovascular level than a low-fat diet. The authors state that the study has been controversial as it provides new data to reject the idea that it is necessary to reduce fats in order to improve cardiovascular health.

Source: University of Barcelona

Read more:

Mediterranean diet’s benefits confirmed ….

When Diet Meets Delicious ….

Mediterranean diet cuts heart and stroke risk ….

Seafood Pasta

Ingredients

250 g linguine
1/2 onion, chopped
1 tbsp minced garlic
150 g shelled shrimp
100 g canned smoked clam
4 tbsp pesto

Method

  1. Drain clam and set aside.
  2. Cook linguine in salted boiling water for 7 to 8 minutes, or until al dente. Drain and set aside.
  3. Heat 1 tbsp oil in a pan. Sauté onion and garlic until fragrant. Add shrimp and stir-fry until done. Season with salt and ground black pepper. Turn off heat.
  4. Mix linguine with pesto and transfer to serving plate. Add shrimp and clam, and then serve.

Source: Hong Kong magazine

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