December 02, 2018 by: Janine Acero
News) The Mediterranean diet is known to reduce the risk of
developing stroke and heart disease. These benefits come mainly from the
healthy fats, dietary fiber, and beneficial plant compounds found in this
diet. But can it also help people who already suffer from heart
from a study presented at the European Society of Cardiologists
Society Congress show that people with heart disease can
effectively reduce their risk of premature death by 37 percent if
they closely adhere to the Mediterranean diet. These “extraordinary”
results came from studying 1,197 participants for over seven years.
study highlighted the benefits of the Mediterranean diet in high-risk
people for cardiovascular disease. This study followed 7,447
high-risk older adults — who did not have cardiovascular disease at the
beginning of the study — for five years.
participants were grouped into three: One group followed the
Mediterranean diet plus four tablespoons of extra virgin olive oil every
day; another group followed the Mediterranean diet plus an ounce of
nuts every day; and the last group was assigned a standard low-fat diet.
The groups did not count calories, restrict calorie intake, or increase
their physical activity levels during the study.
showed that the two groups that followed the Mediterranean diet had
their risk of heart attack, stroke, or death by cardiovascular means reduced
by an impressive 30 percent. This intervention study shows that the
Mediterranean diet actually caused the health benefits. The effects of the
diet was characterized as “more powerful than any drug.”
effects of the Mediterranean diet are linked to its polyphenol content
are plant compounds with anti-inflammatory properties – which protect
against oxidative damage – as well as anticancer, antidiabetic,
anti-obesity, and anti-allergic activities. Plants contain more than 8,000
known polyphenols, and several hundred are bioavailable in edible plants, fruits
typical Mediterranean diet contains up to 1,500 mg of total polyphenols a
on the effects of polyphenols on longevity shows that high
levels of these organic compounds in the blood decrease the chances of
dying from all causes. In particular, a study published in the New
England Journal of Medicine revealed that there is a 30 percent
reduction in the combined risk of death by acute heart attack, stroke, or
other cardiovascular means. High levels of polyphenols in the body also
result in lower blood pressure, increased levels of beneficial
high-density lipoprotein (HDL) cholesterol, and increased levels of nitric
oxide, which relaxes blood vessels and is a biomarker of good
cardiovascular function and healthy aging.
facts on the Mediterranean diet
Mediterranean diet consists mainly of plant-based foods. It is
characterized by the high consumption of antioxidant and fiber-rich
legumes, fruits, vegetables; sources of healthy fats such as olive oil,
olives, avocados, nuts, and seeds; and at least three servings of fatty
fish and seafood per week. This diet also encourages low to
moderate amounts of wine with meals. (Related: 11 Delicious Key
Ingredients that Make The Mediterranean Diet So Nutritious.)
fully reap the health benefits of the Mediterranean diet, some natural
health experts recommend taking polyphenol-rich supplements, such as
artichoke, grape seed, lentil, olive leaf and walnut extracts.
to prolong your life the natural way? Follow Organics.news to
learn more about the Mediterranean diet and other flavorful, colorful, and
satisfying plant-based foods that offer a wide range of health benefits.