The heart-protective benefits of Mediterranean diet

Abhikriti Suyal

With so many diet ideas floating on the internet, it’s hard to resist from trying at least one of them. And, if you think dieting is the best way to lose weight or keep your heart healthy, then this is a must read for you. You will be almost surprised to learn that most of these trending diets do not meet the American Heart Association’s guidelines for healthy eating. But if there’s one diet that’s greatly revered for its health benefits, it’s the Mediterranean diet. 

Did you know? U.S. News & World Report ranked Mediterranean diet as No. 1 on its 40 Best Diets Overall list in the year 2022.

What makes a Mediterranean diet the healthiest choice?

Unlike other diets, a Mediterranean diet does not need you to be on a strict calorie count, even portion control for that matter. So, it’s safe to say that there is no one particular version of this diet. Typically, it emphasizes on eating fresh vegetables, fruits, nuts, legumes and whole grains, extra-virgin olive oil, lean meats, fish derived omega-3 fatty acids and consuming red wine in moderation. Additionally, it also recommends limitation of red meat, processed foods, dairy and sweets. 

Olive oil

In fact,  the Mediterranean diet can play a substantial role in preventing heart diseases along with reducing risk factors such as high cholesterol, obesity and high blood pressure. 

The heart-protective benefits of Mediterranean diet

1. Manages blood pressure

High blood pressure is a major risk factor for heart disease as it can damage your arteries. This in turn can block the arteries and prevent blood flow  to the heart muscle.

managing blood pressure

2. Prevents weight gain

Unhealthy weight gain can  cause a spike in bad cholesterol and triglyceride levels. Mediterranean diets are typically high in fibre. Fibrous foods help in keeping you satiated for longer. Thus, promoting healthy weight and metabolism. 

3. Keeps cholesterol levels in control

Olive oil and Omega-3 fatty acids oil are two primary constituents of the Mediterranean diet, both of which help in lowering the cholesterol levels. Here’s a smart way to include omega’s in your diet everyday – try effective supplements like TrueBasics Omega-3 Fish Oil. It is a golden source of Omega-3, which helps improve your heart health. Also. each capsule comes with an enteric coating, thus ensuring no fishy after-taste.

Omega-3 fish oil

4. Proven for improving heart health in women

Keeping in mind that the risk factors for heart disease in females are not the same as males, it’s important to note that consuming a  Mediterranean diet on a regular basis lowers the probability of stroke and coronary heart disease in women

The best part – research says there are no health risks associated with the Mediterranean diet. With that being said, it’s time to make a switch.

Abhikriti Suyal