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Mediterranean diet and heart disease
What is the relationship between the Mediterranean diet and heart disease? – this is the question most people ask. Why? – because it is quite popular that the Mediterranean diet is good for your health & can prevent heart disease. So, many people wonder if this is true.
Many different diet plans are available, including nutritional methods to prevent heart disease. However, the Mediterranean diet is among the most well-known. According to research, a Mediterranean-style diet can lower your chance of having another heart attack. It is healthy to follow the Mediterranean diet. It’s plant-based and includes fruit and vegetables, oily fish, wholegrain cereals, low-fat dairy products, and small amounts of meat.
What exactly is the Mediterranean diet?
The Mediterranean diet is an eating style or diet that is good for the heart. It is more than just a diet; it is an eating style based on the regional foods of Italy, Greece, and other nations that border the Mediterranean Sea. Although the Mediterranean diet has no one set definition, it is often rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil.
Main components of the Mediterranean diet
The main components and facts about the Mediterranean diet are:
- The diet comprises plant-based foods, including whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices.
- Red meat is less common than fish and poultry as protein sources in this diet.
- Since they include more saturated fat than other foods, red meat and full-fat dairy products are often excluded from this dietary regimen.
- The primary source of additional fat is olive oil.
- Less processed, plant-based foods are another key component of the Mediterranean diet.
- As a substitute for dessert, fruit is widely relished.
- Wine can be consumed in small to moderate amounts, typically with meals.
Is the Mediterranean diet good for preventing heart disease?
Many dietitians and medical specialists consider the Mediterranean diet one of the healthiest eating plans. The foundation of the Mediterranean diet is healthy fats. They are consumed in place of less healthy fats like trans and saturated fats, which are linked to heart disease. According to clinical studies, the Mediterranean diet is good for promoting heart health.
The Mediterranean diet highlights the significance of fish. Omega-3 fatty acids, a form of polyunsaturated fat that may lessen inflammation in the body, are abundant in fatty fish. Additionally, omega-3 fatty acids lower blood clotting, cholesterol, and the risk of stroke and heart failure.
The main source of additional fat in the Mediterranean diet is olive oil. Monounsaturated fat has been shown to lower levels of both total cholesterol and low-density lipoprotein, or LDL, or “bad” cholesterol. Therefore, this eating pattern can significantly contribute to the prevention of heart disease and stroke.
Mediterranean diet and heart disease: As per AHA
The American Heart Association (AHA) recommends the following in association with the Mediterranean diet and heart disease:
- Rich in fruits, vegetables, beans, legumes, and whole grains
- Limits added sugars, highly processed foods, sugary beverages, refined carbohydrates, sodium, saturated fats, and processed meats.
- Includes fat-free or low-fat dairy products, poultry, fish, vegetable oils, and nuts