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Mediterranean Diet Linked with 44% Lower Risk of Heart Disease

Prospective studies, which follow groups of people over long periods of time, help researchers to identify patterns for chronic diseases like heart disease that often appear later in life. In this prospective study, nearly 2,000 adults were followed for 20 years to see if their diet had any relationship with developing heart disease down the road. Those most closely following a Mediterranean diet were 44% less likely to develop cardiovascular disease during the 20-year study, even after adjusting for family history, smoking, physical activity, and other risk factors. The authors also suggested that inflammation and kidney function may play a role in this relationship.
Nutr Metab Cardiovasc Dis. 2024 Jan;34(1):153-166. doi: 10.1016/j.numecd.2023.09.019. (Georgoulis M et al.)

Mediterranean Diet Linked with Lower Risk of Heart Disease, Death in At-Risk Individuals

At Mediterranean diet is well-known for its link with heart health, but researchers wanted to see how this tried-and-true eating pattern stacks up against other popular diet plans, like low carb or low sodium. In this systematic review and meta-analysis, researchers analyzed 40 studies in which a total of more than 35,000 people at risk of heart disease were randomly assigned to 7 different popular diets or a minimal intervention control group, to see which popular diets are most effective of preventing heart disease and mortality. They found that Mediterranean diets reduce the risk of all-cause mortality by 28%, heart disease mortality by 45%, stroke by 35%, and nonfatal heart attacks by 52%. Mediterranean diets were more effective than any other diet studied, many of which were no better than the control group.
BMJ. 2023 Mar 29;380:e072003. doi: 10.1136/bmj-2022-072003. (Karam G et al.)

Mediterranean Diet Linked with 25% Lower Risk of Coronary Heart Disease in Women

Heart disease is the number one cause of death in women, meaning that lifestyle changes to support heart health are of the utmost importance. In a meta-analysis of 16 prospective cohort studies (in which more than 700,000 women were followed over time), women most closely following a Mediterranean diet were 24% less likely to develop cardiovascular disease, were 23% less likely to die, and were 25% less likely to develop coronary heart disease than those not following a Mediterranean diet.
Heart. 2023 Mar 14;heartjnl-2022-321930. doi: 10.1136/heartjnl-2022-321930. (Pant A et al.)

Mediterranean Diet Reduces Risk of Heart Attack and Stroke

Randomized controlled trials, in which people are randomly assigned to a particular treatment and then monitored over time, are considered by many to be the “gold standard” of nutrition research. In this randomized controlled trial, 1,002 Spanish adults (average age 59) with heart disease were randomly assigned to a Mediterranean diet or a control diet (which differed by emphasizing lean meats and fish and low-fat dairy, and restricting fatty fish, nuts and olive oil) and followed for 7 years. Those eating a Mediterranean diet were 25-29% less likely to have a major cardiovascular event (such as a heart attack or stroke) than those eating the control diet, with the relationship being especially strong in men. These findings are consistent with previous research noting the cardioprotective benefits of a Mediterranean diet. 
Lancet. 2022 May 4;S0140-6736(22)00122-2. doi: 10.1016/S0140-6736(22)00122-2. (Delgado-Lista J et al.)

Whole Grain Fiber Linked with Lower Inflammation

Not all fiber is created equal; the fiber from whole grains may offer specific health benefits that can’t be replicated with fruits or vegetables alone. In this study, researchers analyzed the eating habits of 4,125 older adults (age 65+) with a special focus on their fiber intake, and also monitored the participants for signs of inflammation and heart disease. The study found that “higher intakes of cereal fiber, but not vegetable or fruit fiber, were associated with lower levels of inflammation in older adults.” Further, the results suggested that whole grain fiber may play other roles in its relationship with lower cardiovascular disease risk in addition to its link with lower inflammation.
JAMA Network Open. 2022 Mar 1;5(3):e225012. doi: 10.1001/jamanetworkopen.2022.5012. (Shivakoti R et al.)

Diets Low in Whole Grains Are Largest Risk Factor for Heart Disease in Low- and Middle-Income Countries

Heart disease impacts people across all corners of the globe. In this study, researchers used data from 2000-2019 to quantify risk factors for heart disease in low- and middle-income countries. The researchers found that in low- and middle-income countries, the largest behavioral risk factor for ischemic heart disease was a diet low in whole grains. Additionally, high systolic blood pressure (the top number in the blood pressure reading) and high LDL (“bad”) cholesterol were linked with causing the highest disability-adjusted life years (a measure of overall disease burden).
Journal of the American Heart Association. 2021 Oct 5;10(19):e021024. doi: 10.1161/JAHA.121.021024. (Wang C et al.)

Dairy Fat Not Linked with Increased Heart Disease Risk

Research has come to suggest that the type of fat and food source have a greater effect on cardiovascular disease and related outcomes than the total amount of fat. In this study, scientists examined the relationship between fat intake from dairy products and cardiovascular disease in 4,150 Swedish adults. The study found that increased dairy fat intake did not directly cause higher cardiovascular disease rates or worsened outcomes. Rather, higher dairy fat intake levels were associated with a 12-14% reduced risk of developing cardiovascular disease.
PLoS Medicine. 2021 Sep 21;18(9):e1003763. doi: 10.1371/journal.pmed.1003763. (Trieu K et al.)

 

Mediterranean Diet Can Slow Progression of Atherosclerosis

Atherosclerosis, the build up of fatty plaque in arteries, can be a risk factor for heart disease down the road. In a randomized controlled trial of more than 900 people with heart disease, those assigned to a Mediterranean diet improved their atherosclerosis (as measured by reduced thickness of both carotid arteries) over 5 years and maintained their baseline artery thickness at 7 years. Those assigned to a low-fat diet did not have any significant improvements in atherosclerosis.
Stroke. 2021 Aug 10;STROKEAHA120033214. doi: 10.1161/STROKEAHA.120.033214. (Jimenez-Torres J et al.)

High Fiber and Fermented Foods May Benefit Microbiome

The foods we eat can impact our gut microbiome, which in turn can impact a number of health functions, including immune response and inflammation. In a small study of people randomized to either a high-fiber diet or a high-fermented-foods diet, fermented foods were found to improve the diversity of the microbiome and decrease inflammation, while high-fiber foods were found to impact the microbiome and trigger a personalized immune response.
Cell. 2021 Aug 5;184(16):4137-4153.e14. doi: 10.1016/j.cell.2021.06.019. Epub 2021 Jul 12. (Wastyk HC et al.)

Meeting Australian Whole Grain Recommendations in Australia Could Save Over 1.4 billion AUD

Currently, Australian adults are only eating about 21 grams of whole grain per day. In this study, researchers quantified the savings in healthcare and reduction of lost productivity costs associated with a reduction in type 2 diabetes and heart disease through meeting the 48 grams per day whole grain recommendation. If 100% of the Australian adult population were to meet this whole grain goal, researchers estimate a savings of up to 750.7 million Australian dollars (AUD) in healthcare and lost productivity costs for type 2 diabetes, and an additional 717.4 million AUD in healthcare and lost productivity costs for heart disease, totaling more than a 1.4 billion AUD savings. On the low end, even if only 5% or 15% of Australian adults meet the 48 grams per day whole grain goal, there would still be an estimated savings total of 73.4 million AUD to 220.2 million AUD, respectively in healthcare and lost productivity costs related to both conditions.
Nutrients. 2021 May 29;13(6):1855. doi: 10.3390/nu13061855. (Abdullah MMH et al.)

Mediterranean Diet Linked with Healthy Gut Microbiota, Possible Lower Risk of Alzheimer’s

There are over 100 trillion microorganisms in the gut, which are thought to play a significant role in various aspects of overall health. In this review article, researchers suggest that the connection between the brain and gut may be associated with the development of Alzheimer’s disease because the gut microbiota may induce inflammation throughout the body, potentially provoking cognitive impairment. Recent studies have found that the composition of the gut microbiome significantly differs between those with and without Alzheimer’s disease. Diet also has a strong impact on the gut microbiome, hence affecting the risk of developing Alzheimer’s disease. In particular, following a Mediterranean diet is associated with a slower cognitive degeneration. On the other hand, the Western diet which contains high added sugar, processed meat, refined grains, and saturated fats is associated with greater inflammation.
Nutrients. 2021 Jan 25;13(2):361. Published 2021 Jan 25. doi:10.3390/nu13020361 (Leblhuber F et al.)

Mediterranean Diet Linked with Better Blood Vessel Function in Adults with Heart Disease

The endothelium lines the heart and blood vessels, and when not working properly, can be an indicator of atherosclerosis (dangerous buildup of fatty plaques in arteries). In this study, researchers randomly assigned 805 adults with coronary heart disease to a Mediterranean diet or a low-fat control diet and measured their endothelial function. After 1 year on their respective diets, those following a Mediterranean diet were more likely to have improved endothelial function and better homeostasis of their blood vessels, even in patients with severe endothelial dysfunction.
PLoS Medicine. 2020 Sep 9;17(9):e1003282. doi: 10.1371/journal.pmed.1003282. eCollection 2020 Sep. (Yubero-Serrano EM et al.)

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