Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, a recent analysis of more than a half million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson’s and Alzheimer’s diseases. The diet also has a large impact on a person’s waist circumference, HDL-cholesterol levels, triglycerides levels, blood pressure levels and glucose metabolism.
In a new study conducted by scientists from the region where the diet originated, 534,906 individuals from 50 previous studies were used in order to meta-analyze epidemiological studies and clinical trials that have assessed the effect of a Mediterranean diet on metabolic syndrome (MS) as well as its components.
Demosthenes Panagiotakos, Ph.D., associate professor in Biostatistics-Epidemiology of Nutrition, Department of Science of Dietetics – Nutrition, Harokopio University of Athens comments:
“The prevalence of the metabolic syndrome is increasing rapidly throughout the world, in parallel with the increasing incidence of diabetes and obesity, and is now considered a major public health problem. Additionally, the metabolic syndrome is one of the main causes of cardiovascular disease (directly or indirectly), associated with personal and socio-economic burdens. As a result, prevention of this condition is of considerable importance.”
Metabolic syndrome is defined as a combination of medical disorders that increase the risk of developing cardiovascular disease and diabetes. It affects one in five people, and prevalence increases with age. Some studies estimate the prevalence in the USA to be up to 25% of the population.
Rather than limiting total fat intake, the Mediterranean diet makes wise choices about the type of fats that are used. On the menu are the monounsaturated fat found in olive oil, nuts, and avocados; and polyunsaturated omega-3 fatty acids, found in fatty fish (salmon, tuna, sardines, and trout); and fat from plant sources, like flaxseed. Limiting processed and packaged foods keeps the diet extremely low in unhealthy trans fats, which have been shown to increase the risk of heart disease and strokes.
The Mediterranean people also use olive oil in almost everything they eat, including pastas, breads, vegetables, salads, fish, and even cakes and pastries. A compound in olive oil may reduce inflammation, which helps prevent conditions like heart disease, diabetes, arthritis, Alzheimer’s, and autoimmune diseases, as well as certain cancers.
Omega-3 fatty acids, found in abundance in the Mediterranean diet, are bursting with health benefits. Fatty acids have been shown to reduce the incidence of heart attacks, blood clots, hypertension, and strokes; and may prevent certain forms of cancer and lower the risk of neurological disorders like Alzheimer’s disease, cardiovascular disease, type 2 diabetes, obesity and some types of cancer.
Panagiotakos continues:
“To the best of our knowledge, our study is the first work that has systematically assessed, through a large meta-analysis, the role of the Mediterranean diet on metabolic syndrome and its components. Our results add to the existing knowledge, and further demonstrate the protective role and the significance that lifestyle factors, and mainly dietary habits, have when it comes to the development and progression of the metabolic syndrome.”
The doctor also takes into consideration the financial aspect. It is expensive to try new diets and manufactured weight loss treatments. Better eating seems to be an effective and affordable means for preventing cardiovascular diseases, at the population level, he suggests.
The only downside to this diet is that people often consume too many total fat calories. Even though these fats are “healthy fats,” any fat eaten in excess will cause a person to pack on weight.
Source: Journal of the American College of Cardiology
Written by Sy Kraft, B.A.