More recent studies linked the Mediterranean diet to lower risk factors for heart disease, such as high cholesterol and high blood pressure. A large Spanish study confirms that, in people affected by coronary heart disease, the Mediterranean diet considerably reduces the risk of suffering cardiovascular events. Observations from a study conducted in the 1960s revealed that cardiovascular diseases were related to fewer deaths in some Mediterranean countries, such as Greece and Italy, than in the United States. Many health organizations and dieticians also promote the Mediterranean diet as one of the healthiest.
The Mediterranean diet suggests a few servings a week of cheese or yogurt, preferring less processed cheeses such as Parmesan, feta cheese or partially skimmed mozzarella. Comparison of the incidence of cardiovascular events in men with coronary heart disease who follow a low-fat diet (blue) or a Mediterranean diet (red). It combines the basics of a healthy diet with the traditional flavors and cooking methods of the inhabitants of the Mediterranean region. For cardiovascular prevention, portions of each component should be recommended to patients that take into account calorie consumption, and more studies are needed to understand the contribution of the components of the Mediterranean diet.
This historical and narrative review examines the current guidelines of professional society, RCTs, observational studies and meta-analyses of all literature related to the Mediterranean diet (and its components) that go back to the beginning of this concept with the study of the seven countries in the 1980s, in an effort to critically examine the role of the Mediterranean diet and its components in improving the burden of cardiovascular diseases. Note the significant reduction (33%) in the risk of events associated with adherence to the Mediterranean diet. This trial (a sub-study of the multicenter PREDIMED study (10)) shows that patients who follow the Mediterranean diet had fewer monocytes, inflammatory markers and a beneficial modulation of gene expression involved in LDL oxidation. Today, the Mediterranean diet is one of the healthy eating plans recommended by American nutrition experts.
However, this may be a case where the synergistic effects of fruits and vegetables together with the rest of the Mediterranean diet, although not yet proven, provide the greatest benefit for cardiovascular diseases. Through randomized controlled trials, observational studies and meta-analyses, it has been demonstrated that the Mediterranean diet is beneficial for both the primary and secondary prevention of cardiovascular diseases. The Mediterranean diet seems to show beneficial effects against metabolic syndrome (1) and diabetes (1) compared to low-fat diets, especially when enriched with nuts or olive oil (1). The DASH diet allows for more dairy products and meat, while the Mediterranean diet includes regular use of olive oil.
The Mediterranean diet is not a 30-day fast or a 10-day carb-free diet, and you don't need to carry a salad in a brown bag if you are going to a restaurant. In people who follow the Mediterranean diet more closely, this protection is even 40%, which is considerable considering that these people have a very high risk of suffering from cardiovascular diseases.
