High blood cholesterol, high blood sugar and high blood pressure are significant risk factors for developing many types of diseases and disorders, including cardiovascular disease, diabetes and stroke. The Mediterranean diet is among the most widely studied diets in the world, particularly due to its association with longevity and reduced risks of chronic diseases. Consult your doctor about the benefits of the Mediterranean diet for people with high cholesterol, high blood sugar and high blood pressure.
The Mediterranean Diet
The Mediterranean diet is based on the traditional Greek diet prior to 1960, according to research by scientists at the Center for Genetics, Nutrition and Health in Washington, D.C., published in the "Journal of Nutrition" in 2001. The diet is characterized by plentiful amounts of whole plant-based foods that include fresh fruits and vegetables, legumes, nuts, seeds, whole grains and olive oil. It also includes moderate amounts of fish, yogurt, cheese and wine; infrequent, small amounts of poultry and meat; and avoidance of processed foods. The diet contains high amounts of antioxidants and fiber and a balanced ratio of omega-3 to omega-6 fatty acids. Adherence to the Mediterranean diet significantly improves health, reduces risk of Alzheimer’s disease and Parkinson’s disease and lowers death rates from all causes, cardiovascular disease and cancer, according to research by scientists at the University of Florence published in "British Medical Journal" in 2008.
High Cholesterol
High blood levels of total cholesterol and low-density lipoprotein or LDL cholesterol are risk factors for heart disease. Lowering your cholesterol levels through a healthy diet may reduce your risk of experiencing a heart attack, requiring angioplasty or heart bypass surgery and dying from heart disease. Adhering to the Mediterranean diet can help you improve your cardiovascular health and lower your risk of heart disease. Scientists at Simmons College in Boston, Massachusetts, found that adherence to the Mediterranean diet lowers the risk of incidence of and death from coronary heart disease, according to research published in "Circulation" in 2009.
High Blood Sugar
Elevated blood sugar is a risk factor for developing insulin resistance and Type 2 diabetes. Scientists at Second University of Naples in Italy found adhering to the Mediterranean diet may help prevent development of Type 2 diabetes and improve blood sugar control in Type 2 diabetics, according to research published in "Diabetes Research and Clinical Practice" in August 2010.
High Blood Pressure
High blood pressure is a risk factor for heart disease, stroke and kidney disease. The Mediterranean diet may help lower blood pressure. Scientists at the University of Athens Medical School in Greece found individuals adhering to the Mediterranean diet had lower systolic and diastolic blood pressure than individuals who did not. Their research was published in "American Journal of Clinical Nutrition" in October 2004.
References
- "Journal of Nutrition"; The Mediterranean Diets: What Is So Special About the Diet of Greece? The Scientific Evidence; A.P. Simopoulos; November 2001
- "British Medical Journal"; Adherence to Mediterranean Diet and Health Status: Meta-Analysis; Francesco Sofi et al.; 2008
- Centers for Disease Control and Prevention; Cholesterol Fact Sheet; 2011
- "Circulation"; Mediterranean Diet and Incidence of and Mortality From Coronary Heart Disease and Stroke in Women; Teresa Fung et al.; March 3, 2009
- National Institute of Diabetes and Digestive and Kidney Diseases; Insulin Resistance and Pre-Diabetes; October 2008
- "Diabetes Research and Clinical Practice"; Prevention and Control of Type 2 Diabetes by Mediterranean Diet: A Systematic Review; Katherine Esposito et al.; August 2010
