{"id":6613,"date":"2023-07-17T04:58:37","date_gmt":"2023-07-17T04:58:37","guid":{"rendered":"https:\/\/blog.truebasics.com\/?p=6613"},"modified":"2023-08-17T06:20:06","modified_gmt":"2023-08-17T06:20:06","slug":"the-heart-protective-benefits-of-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/www.truebasics.com\/blog\/the-heart-protective-benefits-of-mediterranean-diet\/","title":{"rendered":"The heart-protective benefits of Mediterranean diet"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">With so many diet ideas floating on the internet, it&#8217;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\u2019s guidelines for healthy eating. But if there\u2019s one diet that\u2019s greatly revered for its health benefits, it&#8217;s the Mediterranean diet.&nbsp;<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_89 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.truebasics.com\/blog\/the-heart-protective-benefits-of-mediterranean-diet\/#What_makes_a_Mediterranean_diet_the_healthiest_choice\" >What makes a Mediterranean diet the healthiest choice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.truebasics.com\/blog\/the-heart-protective-benefits-of-mediterranean-diet\/#The_heart-protective_benefits_of_Mediterranean_diet\" >The heart-protective benefits of Mediterranean diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.truebasics.com\/blog\/the-heart-protective-benefits-of-mediterranean-diet\/#1_Manages_blood_pressure\" >1. Manages blood pressure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.truebasics.com\/blog\/the-heart-protective-benefits-of-mediterranean-diet\/#2_Prevents_weight_gain\" >2. Prevents weight gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.truebasics.com\/blog\/the-heart-protective-benefits-of-mediterranean-diet\/#3_Keeps_cholesterol_levels_in_control\" >3. Keeps cholesterol levels in control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.truebasics.com\/blog\/the-heart-protective-benefits-of-mediterranean-diet\/#4_Proven_for_improving_heart_health_in_women\" >4. Proven for improving heart health in women<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p class=\"wp-block-paragraph\">Did you know? <a href=\"https:\/\/www.usnews.com\/info\/blogs\/press-room\/articles\/2022-01-04\/u-s-news-reveals-best-diet-rankings-for-2022\" rel=\"nofollow\">U.S. News &amp; World Report<\/a> ranked Mediterranean diet as No. 1 on its 40 Best Diets Overall list in the year 2022.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_makes_a_Mediterranean_diet_the_healthiest_choice\"><\/span>What makes a Mediterranean diet the healthiest choice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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&#8217;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.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/07\/Olive-oil-1.png\" alt=\"Olive oil\" class=\"wp-image-6627\" width=\"702\" height=\"411\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/07\/Olive-oil-1.png 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/07\/Olive-oil-1-300x176.png 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/07\/Olive-oil-1-768x450.png 768w\" sizes=\"auto, (max-width: 702px) 100vw, 702px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">In fact,&nbsp; 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.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_heart-protective_benefits_of_Mediterranean_diet\"><\/span>The heart-protective benefits of Mediterranean diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Manages_blood_pressure\"><\/span>1. Manages blood pressure<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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&nbsp; to the heart muscle.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/07\/Blood-pressure.png\" alt=\"managing blood pressure\" class=\"wp-image-6621\" width=\"702\" height=\"411\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/07\/Blood-pressure.png 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/07\/Blood-pressure-300x176.png 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/07\/Blood-pressure-768x450.png 768w\" sizes=\"auto, (max-width: 702px) 100vw, 702px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Prevents_weight_gain\"><\/span>2. Prevents weight gain<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Unhealthy weight gain can&nbsp; 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.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Keeps_cholesterol_levels_in_control\"><\/span>3. Keeps cholesterol levels in control<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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\u2019s a smart way to include omega\u2019s in your diet everyday &#8211; try effective supplements like <a href=\"https:\/\/www.truebasics.com\/sv\/truebasics-fish-oil-with-1250mg-omega-3-560mg-epa-400mg-dha\/SP-69915\">TrueBasics Omega-3 Fish Oil<\/a>. 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. <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"600\" src=\"https:\/\/blog.truebasics.com\/wp-content\/uploads\/2023\/06\/Fish-Oil.jpg\" alt=\"Omega-3 fish oil\" class=\"wp-image-6227\" srcset=\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/06\/Fish-Oil.jpg 1024w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/06\/Fish-Oil-300x176.jpg 300w, https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/06\/Fish-Oil-768x450.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Proven_for_improving_heart_health_in_women\"><\/span>4. Proven for improving heart health in women<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Keeping in mind that the risk factors for heart disease in females are not the same as males, it&#8217;s important to note that consuming a&nbsp; Mediterranean diet on a regular basis lowers the probability of <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19221219\/\" rel=\"nofollow\">stroke and coronary heart disease in women<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The best part &#8211; research says there are no health risks associated with the Mediterranean diet. With that being said, it\u2019s time to make a switch.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>With so many diet ideas floating on the internet, it&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":6619,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4,13],"tags":[809],"class_list":["post-6613","post","type-post","status-publish","format-standard","has-post-thumbnail","category-heart-health","category-omega-3","tag-mediterranean-diet","entry"],"acf":[],"featured_image_src":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/07\/Mediterranean-diet-600x400.png","featured_image_src_square":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2023\/07\/Mediterranean-diet-600x480.png","author_info":{"display_name":"Abhikriti Suyal","author_link":"https:\/\/www.truebasics.com\/blog\/author\/abhikriti-suyalbrightlifecare-com\/"},"_links":{"self":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/6613","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/comments?post=6613"}],"version-history":[{"count":7,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/6613\/revisions"}],"predecessor-version":[{"id":6649,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/6613\/revisions\/6649"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media\/6619"}],"wp:attachment":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media?parent=6613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/categories?post=6613"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/tags?post=6613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}