New study shows Mediterranean diet drastically cuts risk of heart disease
Fruits, vegetables and olive oil are staples of a Mediterranean diet.
Fruits, vegetables and olive oil are staples of a Mediterranean diet.
Fruits, vegetables and olive oil are staples of a Mediterranean diet.
Fruits, vegetables and olive oil are staples of a Mediterranean diet.
It sounds counterproductive: How can adding olive oil to your diet make you healthier?
While it’s not as simple as just that one step, a new study shows that incorporating olive oil and other elements of a Mediterranean diet can cut the risk of heart disease by 25 percent.
The study, published earlier this month in the Journal of the American Medical Association, showed what researchers found after studying participants’ eating habits and cardiovascular health over 12 years. The study group was large – more than 25,000 women over age 45 – and divided according to how participants answered questions about their diet. Results show that after 12 years, the group of women who had a moderate to high intake of foods included in the Mediterranean diet cut their risk of developing cardiovascular disease by an impressive 23 to 28 percent.
The benefits of a Mediterranean diet have been known for years, but the reasons why it aids cardiovascular health remained a mystery until now. This study’s authors looked at biomarkers in blood samples to get the answer. What they found were reductions in inflammation, blood sugar level and body mass index, or BMI.
Photo courtesy of Allegheny Health Network
undefined
New study says diet can drastically reduce risk of heart disease.
Dr. George Eid, director of the Allegheny Health Network Bariatric & Metabolic Institute, sees patients at the Peters Township Health + Wellness Pavilion and often discusses the benefits of a Mediterranean diet with his patients. He practices what he preaches and believes in the health benefits of a Mediterranean diet so much that he’s been following it himself for years.
Eid says this study’s results should come as no surprise. “There are good lipids and bad lipids, HDL versus LDL,” he said. “This is the idea that not all fat is good.”
He said it’s important to look at the reasons behind why people get cardiovascular disease. According the U.S. Centers for Disease Control, heart disease is still the leading cause of death for both men and women, killing nearly 600,000 people every year.
“Obviously, there are genetic components,” Eid said. “There are some people who can eat healthy and still get cardiovascular disease.”
Certain fats (lipids) can lead to the formation of plaques in the bloodstream and this can cause hardening of the arteries and other cardiovascular complications.
“But if you put genetics aside, this is why certain foods that have the bad types of lipids lead to the formation of those plaques.”
What are those bad foods? Think of anything deep fried, lots of red meat and anything high in cholesterol and fat. By contracts, certain foods in the Mediterranean diet contain the “good” lipids while others have been shown to decrease the chance of plaque formations.
Eid cautioned that it’s easy to get confused about what a Mediterranean diet is, so people must be careful not to mix up Mediterranean cuisine.
“The first thing you think of is Southern Italy, right? That’s full of carbs. But Mediterranean diet is the Mediterranean basin and the diet is rich in fish, olive oil, fruits and vegetables. You don’t see as much fried food,” he said.
Instead, incorporate baked or broiled fish and poultry, a few whole grains, nuts and plenty of fruits and vegetables. An easy way to start eating a Mediterranean diet is to get rid of the butter or margarine in your kitchen and replace it with olive oil. Olive oil is a staple of the Mediterranean diet and is an unsaturated fat, which can help raise your HDL or “good” cholesterol level.
Extra virgin olive oil has monounsaturated fatty acids, which have been shown to help reduce the risk of heart disease. Eid, who is of Lebanese descent, said that although he tries to follow the Mediterranean diet daily, he still indulges in carbs like bread and pasta every once in a while.
An easy way to adopt a Mediterranean diet is to try to eat plant-based foods whenever possible. Lots of vegetables and fruits are on the menu with many more servings of them than meat. Rein in your intake of red meat and instead opt for fish once or twice per week. Some whole grains are good along with a glass of red wine per day.
Also, limit your wine intake to one glass for women, two for men. Snacking on a handful of nuts daily day such as almonds or walnuts is also on the diet along with herbs and spices rather than salt.