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Frequent Olive Oil Consumption May Be Linked with Making Blood Less Likely to Clot

Olive oil is a well-known heart healthy food, and new research sheds light on a potential explanation behind this benefit. In this study, researchers analyzed the eating habits of 63 obese but otherwise healthy adults, and also analyzed the platelet activity in their blood. (Platelets are the building blocks of blood clots when they stick together.) Those eating olive oil at least once per week had significantly lower platelet activation, indicating that their blood may be less likely to clot. (Note that findings presented at meetings are considered preliminary until published in a peer-reviewed journal.)
Presentation at American Heart Association’s Epidemiology and Prevention | Lifestyle and Cardiometabolic Health Scientific Sessions. Houston, TX. March 7, 2019 (Heffron SP et al.)

Combining Statins with Mediterranean Diet Linked with Lower Risk of Death from Heart Disease

Statins are a type of cholesterol lowering medication often prescribed to patients with heart disease. To see how diet might impact the effectiveness of statins, researchers analyzed the eating habits and health outcomes of 1,180 older adults with heart disease for 8 years. Those most closely following a Mediterranean Diet were 30% less likely to die from heart disease over the study period. However, statins only reduced heart disease death risk when taken in combination with the Mediterranean diet. Furthermore, the patients taking statins in combination with a Mediterranean diet had a 50% lower risk of dying of heart disease than those just using one approach (diet or medicine). The researchers suspect that this synergistic effect may be due to the anti-inflammatory effects of the Mediterranean Diet. 
International Journal of Cardiology.  2019 Feb 1;276:248-254. doi: 10.1016/j.ijcard.2018.11.117. (Bonaccio M et al.)

Mediterranean Diet Linked with ¼ Lower Heart Disease Risk in Women

The Mediterranean diet is closely linked with heart health, and researchers want to learn more about the underlying mechanisms behind this connection. In this study researchers analyzed the diet and health outcomes of 25,994 women for 12 years. Those most closely following a Mediterranean diet were 28% less likely to develop heart disease than those not following a Mediterranean diet. Even those who were only moderately following a Mediterranean diet had a 23% lower risk of heart disease, indicating that even small lifestyle changes can have a meaningful impact on health. The researchers suspect that part of the heart health benefits may be related to lower inflammation, as women most closely following the Mediterranean diet had significantly lower levels of biomarkers of inflammation. Other factors shown to affect the relationship between the Mediterranean diet and heart health are the Mediterranean diet’s links to blood sugar management, BMI, blood pressure, and cholesterol.
JAMA Network Open. 2018 Dec 7;1(8):e185708. doi:10.1001/jamanetworkopen.2018.5708 (Ahmad S et al.)

Med Diet Linked with Less Death, Heart Attacks in People with History of Heart Disease

Even if you already have heart disease, it’s never too late to improve your health. Researchers analyzed the eating habits and health status of 3,562 adults with heart disease, to see how different eating patterns relate to further health complications down the road (like death or heart attacks). Those most closely following a Mediterranean diet were 20% less likely to die from all causes and 22% less likely to have a cardiovascular event (like a heart attack) during the 7-year follow up. On the other hand, a “Southern Diet” (lots of added fats, fried food, eggs, organ meats, processed meats, and sweetened beverages) was linked with a higher risk of death from all causes during the 7-year follow up. 
Journal of the American Heart Association. 2018 Jul 12;7(14). pii: e008078. (Shikany JM et al.)

Mediterranean Diet May Be Linked with Fewer Deaths Related to Air Pollution

Air pollution is a concern in many countries around the world, so researchers wonder whether a healthy diet may offset some of these risks. To test this theory, researchers followed more than half a million people across 6 states in the US, estimating their exposure to air pollutants and assessing their eating patterns. Those most closely following a Mediterranean diet were significantly less likely to die from all causes and heart disease specifically over the 17-year study period than those not following a Mediterranean diet, even at the same level of air pollution exposure. The researchers suspect that the antioxidants in the healthy foods of the Mediterranean diet may play a role in this relationship. (Note that findings presented at meetings are typically viewed as preliminary until they’ve been published in a peer-reviewed journal.)
Presented at the American Thoracic Society International Conference. San Diego, California. May 21, 2018

Traditional Mediterranean and Japanese Diets Linked with Lower Risk of Death from Heart Disease

At first glance, Japanese and Mediterranean cuisines might seem worlds apart. However, the overall eating patterns share more similarities than one might think. Researchers analyzed the diets and long-term (50-year) data on death from heart disease in 12,763 men in the Seven Countries Study from the 1960s. The researchers noted a very similar eating pattern between the Mediterranean group and the Japanese group, with lots of seafood and vegetables, and low amounts of animal foods and animal fat. They also found that eating more vegetables and starch, and more closely following a “Mediterranean” diet (as the Mediterranean and Japanese groups did) were linked with significantly lower risks of death from heart disease. Sweets, animal foods, and hard fats (like butter or lard) were linked with increased risk.
European Journal of Clinical Nutrition. 2018 May 17. (Kromhout D et al.) [Epub ahead of print.]

Mediterranean Diet Linked with Less Rehospitalization in Elderly Heart Failure Patients

The Mediterranean diet is well known for its role in preventing heart disease, but researchers wonder if this protective effect translates to patients who already have heart failure. In a Spanish study of 991 elderly patients admitted to the emergency room with acute heart failure, those following a Mediterranean diet were 24% less likely to be hospitalized one year later. After 2 years, those following a Mediterranean diet appeared to be less likely to die, but the results were not statistically significant, especially after adjusting for age and other health conditions.
JACC Heart Failure. 2017 Nov 27. pii: S2213-1779(17)30683-2. (Miro O et al.)

Heart-Healthy, Traditional Mediterranean Diets Can Work Anywhere if Properly Followed

The Mediterranean Diet gets lots of buzz, but do you know what it really means to eat like a Mediterranean? In a meta-analysis of 27 studies, researchers estimate that every 2-point increase in Mediterranean Diet Score (0-9 scale) is related to an 11% lower risk of heart disease. Additionally, the researchers also analyzed the consistency between Mediterranean Diet Scores in different studies, and clarified the importance of using a standard definition of a Mediterranean diet, which emphasizes “vegetables, fruits, nuts, legumes, and mainly unrefined, minimally processed cereals; an abundant fat intake from virgin olive oil… a moderate consumption of fish and shellfish, a low consumption of meat… the consumption of wine during meals… and fermented dairy products.” In order to successfully transfer Mediterranean diets outside of the Mediterranean, the researchers also note the importance of following the Mediterranean Diet eating patterns (such as drinking a moderate amount of wine with meals throughout the week, rather than binge drinking on weekends) and choosing traditional foods (such as olive oil and beans) rather than untraditional foods (such as margarine and tofu).
Nutrients. 2017 Nov 8;9(11). (Martinez-Gonalez et al.)

Mediterranean Diet Linked with Lower Risk of Blocked Arteries

As a way of testing if people might have blocked arteries (atherosclerosis), doctors compare blood pressure readings between your arm and your ankle in a test called the ankle-brachial index (ABI). To see how eating a Mediterranean Diet relates to these results, researchers analyzed the eating patterns and ABI of 425 pre-menopausal, middle-aged women in Italy. Researchers estimated that those most closely following a Mediterranean Diet were 10% less likely to develop peripheral arterial disease compared with those not following a Mediterranean Diet.
Nutrition, Metabolism, and Cardiovascular Diseases.  2017 Oct 3. pii: S0939-4753(17)30226-0. (Mattoidi AV et al.)

Eating Fish Linked with 40% Lower Risk of Heart Disease

Fish is well recognized for its role in a heart-healthy diet. To learn more about how fish eating relates to heart disease risk in a Mediterranean population, scientists analyzed the eating patterns and health outcomes of nearly 21,000 Italian adults. Those eating fish at least 4 times per week were 40% less likely to develop coronary heart disease than those eating fish fewer than 2 times per week. This relationship is primarily driven by fatty fish, like salmon, trout, herring, mackerel, and canned fish. Strokes were also studied, but the trend toward lower stroke risk in frequent fish eaters was not statistically significant.
Nutrition, Metabolism, and Cardiovascular Diseases. 2017 Aug 23. pii: S0939-4753(17)30198-9. (Bonaccio M et al.)

Butter isn’t “back,” according to the American Heart Association

In order to clear up confusion about how different dietary fats relate to heart health, the American Heart Association published a Presidential Advisory on Dietary Fats and Cardiovascular Disease. In this paper, the researchers reviewed randomized controlled trials (the gold standard of nutrition research) as well as prospective observational studies (following large groups of people over long periods of time and noting their health outcomes). After reviewing all of the evidence, they concluded that replacing saturated fat (the types of fats found in red meat, butter, and milk) with polyunsaturated fat (found in fish, nuts, and seeds) can lower the risk of heart disease by 30%, which is on par with what cholesterol lowering medications can achieve. Similarly, they found that eating more monounsaturated fat (found in avocados, olive oil, and canola oil), more polyunsaturated fat, and less saturated fat is linked with lower rates of heart disease. Saturated fat is also linked with higher rates of “bad cholesterol” (LDL), which is thought to build up in artery walls and pose a risk for heart disease. These findings are in line with healthy dietary patterns around the world, including the Mediterranean diet.
Circulation. 2017 Jun 15. [Epub ahead of print.] (Sacks FM et al.)

Pasta Meals Linked with Better Blood Sugar Response

Many are surprised to learn that pasta has a low glycemic index, meaning that it doesn’t spike your blood sugar as much as some other carbohydrate foods, like bread or potatoes. To see how pasta meals relate to health in a broader context, researchers analyzed 18 studies comparing the effects of pasta meals to other types of meals. They found that pasta meals are linked with a lower post-meal blood sugar response than bread- or potato-based meals. However, more research is needed to study how different types of meals relate to cardio-metabolic disease.
Nutrition, Metabolism, and Cardiovascular Diseases. 2017 Jul 18. pii: S0939-4753(17)30160-6. (Huang M et al.)

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