Is The Mediterranean Diet A Cure For Heart Disease?

Is The Mediterranean Diet A Cure For Heart Disease? 

Why a traditional “low-fat diet” may not be good for your heart 

In a recent study conducted over five years in Spain, researchers discovered that patients who ate a Mediterranean Diet high in healthy fruits, vegetables, fish, extra virgin olive oil (EVOO) and certain nuts were 28-30% less likely to develop cardiovascular disease than those who ate a standard low-fat diet. These results were published in the “bible” of medicine, The New England Journal of Medicine, just this past week. 

You may be saying to yourself right now, “This isn’t new information. We’ve already heard about this haven’t we?” The answer is “Yes” and “No”. It has been “suspected” for years that those who live in Mediterranean areas have less heart disease and stroke. Up until this point, this information has only been gathered by observation. There has never been a “randomized-controlled” study to prove it (sorry for the technical jargon). This study is the first of its kind to show, with actual hard proof, that this type of diet is beneficial. 

Ten Helpful Tips For Adopting A Mediterranean Diet 

• QUALITY of fat is essential – EVOO is the preferred fat with the Mediterranean Diet; keep in mind, EVOO is a fragile oil, therefore using it in the raw, uncooked form is best when possible 

• Fresh fruits should be the only desserts – when eating fresh fruit, a higher proportion of berries is the most beneficial because they have a very low glycemic index; the acceptable fruits include: 

• Fresh berries, apples, cherries, dates, peaches, grapefruit, and melons 

• Stay away from refined/processed foods – ie, breads, sweets, sodas, canned foods, and processed meats 

• If you do eat red meat, limit it to 1-2 times per week and only eat “free-range” or “non-grain-fed” 

• Eat as much “deep-sea” fish as you can fit into your diet – this provides an excellent source of healthy fats in the diet, which are good for your heart and blood vessels 

• Keep in mind, poultry and eggs are also acceptable proteins 

• One or two days per week, take a break from animal protein and just eat fruit and veggies; the acceptable vegetables are: 

• Artichokes, eggplant, celery, broccoli, onions, chick peas, peppers, sweet potatoes, lettuce, mushrooms, celery and tomatoes 

• One glass of medium to full bodied red wine per day was shown to have heart healthy benefits 

• When you feel the need for a snack, eat a small serving of nuts – cup your hand and whatever you can hold in the palm of your hand, is an acceptable portion once or twice a day; this should be about ¼ cup PER DAY. 

• When choosing the right nuts, always try consume them in the most natural state; processed nuts are too high in salt, have added vegetable oil, and have usually been baked, which breaks down their healthy fats into unhealthy, oxidized fats. I typically choose Macadamia nuts or Raw Almonds & occasionally Raw Cashews for my snack. I lean toward these because they are some of the lowest in Omega 6. 

As with any diet, there’s always a balance between what’s NOT eaten and what IS eaten. Eating healthier takes effort. The tips mentioned above may take you a little time to adopt. With the exception of substituting some of my protein with isolated whey, I’ve personally adopted most of the Mediterranean Diet style. In the grand scheme of things, this type of diet looks very similar to the Paleo (or Paleolithic) Diet style as well. I’m a huge proponent of both of these styles because they are so anti-inflammatory in their composition. As such, they are the most beneficial for the heart, brain, blood vessels, and overall health. 

To Your Optimal Health & Vitality, 

Brian