Benefits of the Mediterranean diet:
1- The Mediterranean diet and the cardiovascular system:
As the Mediterranean diet is full of plant-based foods, monounsaturated fatty acids from olive oil omega 3 fatty acids from fish, and less saturated fats from red meat and dairy products this makes it ideal for heart health not only does it decrease the risk of getting cardiovascular diseases. It prevents its progression in people already affected, so it is a great lifestyle modification for people suffering from heart disease to add to their everyday life to try and be healthier and live longer.
The American heart association has recommended 7 cardiovascular health metrics that directly correspond to a healthy diet along with other health behaviors such as non-smoking, body mass index <25, physical activity, and ideal health measurements as cholesterol <200mg/dl, untreated blood pressure <120/80mmhg and fasting blood glucose <100mg/dl and all of these factors are directly affected by the food in this diet.
The protective role of the Mediterranean diet through its high content of monounsaturated fats and complex carbs from legumes, high fiber from vegetables and fruits, high intake of beta carotenes, vitamins C and E, and other important minerals are all key elements responsible for the cardioprotective properties of the Mediterranean diet which is done through its role in fighting atherosclerosis.
It works by lowering blood pressure levels and improving the lipid profile by lowering LDL cholesterol levels and triglycerides levels. This leads to less frequent plaque formation along with decreased oxidation of lipids and lowering the levels of fibrinogen with subsequent decreased risk of thrombosis and embolisms. This results in better endothelial function and fewer chances of coronary artery disease and heart attacks.
This diet is low on saturated fat < 7-8 % of energy daily with total fat ranging from <25%:>35% of daily requirements with a monounsaturated fat ratio to saturated fat greater than 2. Those who follow the Mediterranean diet in southern European countries have demonstrated less prevalence of cardiovascular disease compared to those living in northern Europe with lower mortality rates as the Mediterranean diet has been shown to provide secondary prevention for patients who have had previous myocardial infarction with 50-70% lower risk of recurrent heart disease.
