Health Benefits of Tea Quantified

A 2019 study* found that the health benefits of tea increased with each additional cup per day.

*Current Developments in Nutrition / June 2019


Each additional cup of tea per day was associated with 3–4% lower risk of cardiovascular (Heart) disease mortality. (Green tea risk was ~4% lower versus ~3% for black tea.)

Further, each additional cup of tea per day was associated with a 2% lower risk of all-cause mortality. (Green tea and black tea had equal effect.)

Mediterranean Diet Helps Prevent Heart Disease

A 2018 Spanish study found that the Mediterranean diet helps prevent heart disease. (Link)

Adhering to this diet resulted in approximately a 30% decrease in the risk of a cardiovascular event across the nearly five years of the study.

Participants were 55–80 years old and judged to be at high risk of cardiovascular disease.


The components of the diet were as follows:

Recommended

Olive oil (Extra virgin): 4 tablespoons or more per day

Tree nuts & peanuts: 3 or more servings per day

Fresh fruits: 3 or more servings per day

Vegetables: 2 or more servings per day

Fish, seafood: 3 or more servings per week

Legumes: 3 or more servings per week

Sofrito*: 2 or more servings per week

White meat: Instead of red meat

Wine with meals (Optional): 7 or more glasses per week

*Sofrito is a sauce made with tomato & onion, often including garlic and herbs, simmered in olive oil.

Discouraged

Soda drinks: Less than 1 drink per day

Baked goods, cookies, sweets & pastries: Less than 2 servings per week

Spread fats (Margarine): Less than 1 serving per day

Red & processed meats: Less than 1 serving per day

Risks & Benefits of Food Groups in the Mediterranean Diet

A Greek study followed about 22,000 people of all ages for 3.7 years. (Link.)

Risk of death from all causes associated with various food groups was as below.


Vegetables 536–584 grammes/day => -12% risk

Legumes 8–10 grammes/day =>-8% risk

Fruits and nuts 386–393 grammes/day =>-18% risk

Dairy products 216–222 grammes/day =>+11% risk

Cereals 146–191 grammes/day =>-5% risk

Meat 95–129 grammes/day =>+6% risk

Fish 22–26 grammes/day =>+2% risk

Olive oil 39–46 grammes/day =>-4% risk

Potatoes 74–99 grammes/day =>+7% risk

Eggs 16–19 grammes/day =>+7% risk

Sweets 24–27 grammes/day =>+1% risk

Soft drinks 293–387 grammes/day =>neutral risk

Monounsaturated lipids 49–58 grammes/day =>-2% risk

Saturated lipids 27–35 grammes/day =>+5% risk

Polyunsaturated lipids 15–18 grammes/day =>Neutral risk

Health Benefits of Coffee Quantified

A meta-analysis* of 40 studies including nearly 4 million people found several health benefits of drinking coffee.


3.5 cups per day reduced the risk of death from all causes by 15%

2.5 cups per day reduced deaths from cardiovascular (Heart) disease by 17%

2 cups per day reduced cancer mortality by 4% (Further cups made no difference).

2.5 cups per day reduced the risk of diabetes by 30%

European Journal of Epidemiology (4th May 2019).

Buddha on Health

“Every human being is the author of his own health or disease.”

~ Buddha

Buddha on Health

“To keep the body in good health is a duty…otherwise we shall not be able to keep our mind strong and clear.”

~ Buddha