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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.)

Mediterranean Diet Linked with Lower Risk of Preeclampsia

Preeclampsia is a pregnancy complication characterized by a rapid rise in blood pressure. In this study, researchers surveyed a diverse cohort of Black, Hispanic, and white low-income mothers in Boston about their diet and searched their health records for diagnoses of preeclampsia. Greater adherence to the Mediterranean diet was linked with a 22% lower risk of preeclampsia overall, with significant risk reduction for each of the racial groups.
Journal of the American Heart Association. 2022 May 3;11(9):e022589. doi: 10.1161/JAHA.121.022589. (Minhas AS 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.)

Plant Based Diets Can Lower Blood Pressure

Studies have shown that plant-based diets can help lower blood pressure, but researchers wonder how strict you must be with your vegetarian diet to see results. A systematic review of 41 clinical trials was performed to see how different plant-based diets, including some with low levels of animal products (the Mediterranean, Vegan, Nordic, high-fiber, and high-fruit and vegetable diets) impacted blood pressure. The results showed that even plant-based diet with limited animal products can be effective in reducing high pressure, indicating that even small steps to improve health can make a measurable difference. 
Journal of Hypertension. 2021 Jan;39(1):23-37. doi: 10.1097/HJH.0000000000002604. (Gibbs, J.et al)

Mediterranean Diet Linked with Less Body Fat, Better Blood Sugar Control

Maintaining a healthy weight and healthy blood sugar control are thought to help prevent chronic diseases down the road. In a study of 142 adults, people who most closely followed a Mediterranean diet were more likely to have less body fat, better fasting blood sugar, lower insulin, and lower triglycerides (a type of fat in the blood). Other measured health differences between those who followed the Mediterranean diet and those who didn’t were not statistically significant.
Postgrad Medical Journal. 2020 Nov 12;postgradmedj-2020-138667. doi: 10.1136/postgradmedj-2020-138667. (Kalkuz S et al.)

Mediterranean Diet Is Associated with Lower Risk of Type 2 Diabetes

The Mediterranean diet is linked with a lower risk of diabetes, and researchers want to learn more about the mechanisms behind this protective effect. This study followed up a group of 25,317 middle-aged women without diabetes for approximately 20 years. The results indicated that those who strictly follow the Mediterranean diet tend to have a 30% lower risk of developing type 2 diabetes compared to those who don’t follow a Mediterranean diet. The lower risk of diabetes could be partially explained by better insulin resistance, lower inflammation, and lower cholesterol in the women who followed a Mediterranean diet, and the results were especially strong in people who were overweight at the beginning of the study.
JAMA Network Open. 2020 Nov 2; 3(11):e2025466. doi:10.1001/jamanetworkopen.2020.25466 (Ahmad S 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.)

Mediterranean Lifestyle Linked with Lower Risk of High Blood Pressure in Firefighter Recruits

A Mediterranean diet based on vegetables, fruits, whole grains, fish, olive oil, beans, and fermented dairy is a delicious blueprint for good health. However, lifestyle elements in addition to diet can also make a difference. In a study of 92 (mostly male) firefighter recruits in New England, those who most closely follow a Mediterranean lifestyle (as defined by eating a Mediterranean diet, adequate sleep, lower screen time, lower BMI, exercising, and not smoking) were significantly less likely to have high blood pressure, and were significantly more likely to have better aerobic capacity (a measure of the ability to provide oxygen to muscles).
Journal of Occupational and Environmental Medicine. 2020 Jul;62(7): 466–471. doi: 10.1097/JOM.0000000000001868 (Lan FY et al.)

Olive Oil Linked with Lower Risk of Heart Disease

Not all fats are created equal. Olive oil is a source of heart-healthy monounsaturated fats and polyphenols, while butter is a source of saturated fats. In this study, researchers followed more than 90,000 people for 24 years. Those eating more than ½ tablespoon of olive oil per day had a 14-17% lower risk of heart disease compared with people who didn’t eat olive oil. The scientists also found that replacing 5g/day of butter, margarine, mayonnaise, or dairy fat with the equivalent amount of olive oil was also linked with a 5-7% lower risk of heart disease.
J Am Coll Cardiol. 2020 Apr 21;75(15):1729-1739. doi: 10.1016/j.jacc.2020.02.036. Epub 2020 Mar 5. (Guasch-Ferré M et al.)

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