Decades of research show that the Mediterranean diet significantly and reliably
reduces the risk of heart disease.
It helps to lower LDL cholesterol, reduce inflammation, lower blood pressure, maintain supple blood vessels, and improve blood sugar control. All these, unless they are addressed, are drivers of heart disease
The famous PREDIMED study6 included a huge 7,447 participants aged 55–80 years at high cardiovascular risk. It found that individuals following a Mediterranean diet - enriched with extra virgin olive oil or a handful of nuts a day - had a 30% lower risk of heart attack and stroke than the control panel.
That’s significant because cardiovascular disease is still the number one killer in the UK. Even more significant is that the Mediterranean diet also reduces the risk of the next three leading causes of mortality. Which are cancer, dementia and Alzheimer’s.
But how?
Multiple interlinked mechanisms
The Med diet is high in plant-foods:
It features high intakes of fruits, vegetables, bean, nuts, and whole grains. These are rich in polyphenols and fibre that reduce oxidative stress (thus reducing free radical damage to cells and DNA) and lower chronic inflammation.
Polyphenols – and the Omega 3 in oily fish – also improve endothelial function.
Your endothelium is a thin layer of specialized cells lining your network of arteries and blood vessels.
Endothelial cells are critical to heart health because they release nitric oxide (NO) and other compounds to dilate or constrict blood vessels. This controls your blood pressure and regulates proper blood flow to other organs.
Endothelial cells also regulate blood clotting. They help to prevent unwanted blood clot formation (thrombosis) that can lead to a heart attack or stroke, but also enabling necessary clotting after a wound. Endothelial cells are also involved in immune response.
Ageing is often characterised by endothelial dysfunction – a condition where blood vessels stiffen and narrow instead of dilating, therefore increasing blood pressure. And when artery walls become inflamed, promoting atherosclerosis.
It is the ability of the healthy fats and polyphenols in the Mediterranean diet’s colourful fruits and vegetables to counteract endothelial dysfunction that accounts for much of its heart healthy reputation.
Polyphenols and omega-3s in the Med diet also reduce chronic inflammation, which is a key contributor to plaque buildup and coronary artery disease.
The Med diet is high in healthy fats:
The main ones are mono-unsaturated fats from extra virgin olive oil and omega-3 fatty acids from fatty fish. These help lower LDL (“the bad”) cholesterol, raise HDL (“the good”) cholesterol, reduce levels of dangerous blood fats called triglycerides, and help regulate heart rhythm. All promoting a healthy heart.
The Med diet is high in foods that help control both blood pressure and blood sugar:
Fibre rich foods like vegetables and beans help lower blood pressure as does the potassium and magnesium in the same foods.
Whole grains and legumes like beans and lentils also reduce blood sugar spikes after eating and stabilize blood sugar. This reduces insulin resistance and decreases the risk of metabolic syndrome, which is linked to heart disease and strongly linked to diabetes.
There is overwhelming evidence that the Mediterranean diet both helps prevent heart disease and also reduces the severity of cardio-vascular episodes in people who already have a heart condition 1, 2, 3, 4.
Protecting heart muscles
A new, albeit, quite small study has indicated yet another way in which the Mediterranean diet maintains a healthy heart5.
Adherents to the Med diet in this study had significantly higher blood levels of two peptides in their mitochondria quaintly called humanin and SHMOOSE.
Peptides are the building blocks of proteins - short chains of amino acids that act as the body’s chemical messengers. Both these peptides in the study are linked to protecting heart muscle and brain cells from stress and damage.
The researchers attributed the higher levels of the protective peptides to the intake of olive oil, fish and legumes, and a lower amount of refined carbohydrates in the diet. The stronger the adherence to the Med diet, the lower was the cellular wear-and-tear implicated in aging and chronic disease.
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A practical way to adopt the Med diet
To get the heart benefits of the Mediterranean diet, follow the plan we have included in the no cost book you can get from this link:
There is also more detail in this article:
How to Adopt the Mediterranean diet to Live Better for Longer
Part of a Series
This article is part of series on staying healthy as you get older and improving your quality of life.
It’s not only a goal almost everyone shares, but has huge implications on national healthcare spending, productivity and economic resilience.
It strongly recommends the Mediterranean diet as the best way of eating but recognises that maintaining strength and aerobic fitness is also a critical part of a healthy ageing lifestyle.
It also suggests a supplement to help reach the increased plant nutrient levels that you need as you get older.
DailyColours® contains 161 plant nutrients – nutrients that are missing from an ordinary vitamin and mineral pill. Clinical trials show that it offers Mediterranean diet benefits in a daily supplement. You can see it here.
Note: The content on this site is intended for general wellness and informational purposes only. It is not personalized medical advice. Consult a healthcare professional before making any changes to your diet, exercise, or lifestyle routines.