The ideal way to eat for heart health is to follow the traditional diet of the olive-growing regions of the Mediterranean Sea. The Mediterranean diet, in contrast with popular low-fat diets, features generous amounts of olive oil and fatty fish, while discouraging processed foods and refined sugars. It also includes plenty of antioxidant-rich fruits, vegetables, whole grains, legumes and nuts. These foods suppress chronic inflammation, which plays a vital role in heart disease.
Evidence
Two large studies have provided convincing evidence of the beneficial effects of the Mediterranean diet in the development and progression of heart disease. "Lancet" concluded that a Mediterranean diet is more efficient in the prevention of cardiac deaths than diets routinely recommended by hospital dietitians. Among patient with coronary heart disease in Greece, those who followed the traditional Mediterranean diet lived significantly longer, according to "Archives of Internal Medicine."
Heart Healthy Fats
The source of the Mediterranean diet's fats, which range from 25 to 35 percent of the total calories, may be the most important reason that the diet promotes heart health. Olive oil is easily the predominate fat. It's a healthy monounsaturated fat that gives Mediterranean cuisine its characteristic flavor. Olive oil also contains powerful antioxidants called polyphenols, and it has the ability to increase "good" HDL cholesterol, according to the "Annals of Internal Medicine."
Oily fish such as salmon and albacore tuna are also prevalent in the Mediterranean diet. While they are a great source of protein, their high content of omega-3 fatty acids makes them one of the best foods for the heart. It's well established that omega-3 fatty acids lower inflammation in the arteries, reducing risk of heart disease and stroke.
Nuts and seeds also contribute both monounsaturated fat and omega-3 fatty acids, protein, fiber and vitamins to the diet.
Low Glycemic Carbohydrates
The carbohydrates in the Mediterranean diet include plenty of fresh fruits and vegetables, whole grains, pasta and legumes. Because of their high fiber content, these foods are more slowly metabolized and absorbed into the bloodstream, which minimizes spikes in blood sugar and insulin. As a result of this low glycemic effect, the risk of diabetes and heart disease is reduced. Colorful fruits and vegetables also provide an abundance of antioxidants and nutrients.
Low Fat Protein
Since fish and poultry are the primary sources of animal protein, the Mediterranean diet is low in artery-clogging saturated fat. Beans, peas and lentils are also eaten often. These legumes are good low-fat, protein-rich foods and are excellent sources of fiber, which help lower serum cholesterol. Red meat is eaten infrequently and in small portions. Dairy foods, mostly cheese and yogurt, make a minor contribution.
Red Wine
A mainstay of the Mediterranean diet, red wine has a high concentration of polyphenols, plant compounds with exceptional health effects. Resveratrol and quercetin are the most significant red wine ployphenols. Both of these plant chemicals have potent antioxidant and anti-inflammatory properties that benefit the heart and blood vessels. The "Journal of Nutrition" showed that quercetin can even lower blood pressure in people with hypertension. Red wine is consumed with meals in moderation.
References
- "Lancet"; Mediterranean alpha-linolenic acid-rich diet in secondary prevention of coronary heart disease; Michel De Lorgeril et al.; June 1994
- "Archives of Internal Medicine"; Mediterranean diet and survival among patients with coronary heart disease in Greece; Antonia Trichopoulou et al.; April 2005
- "Annals of Internal Medicine"; The effect of polyphenols in olive oil on heart disease risk factors: a randomized trial; Maria-Isabel Covas et al.; September 2006
- "Journal of Nutrition"; Quercetin reduces blood pressure in hypertensive subjects; Randi L. Edwards et al.; November 2007
