Why to adopt a Mediterranean diet for heart health

Discover how adopting the Mediterranean Diet can help prevent cardiovascular disease, increase overall good health and reduce the risk of death by heart attack and strokes.

The Mediterranean Diet has been around for ages, but it's only been in the past decade that the Western world has caught on to the fact that people who follow this diet have relatively low incidence of heart or cardiovascular disease. Heart disease is among the leading causes of death in North Americans and Northern Europeans.

The Mediterranean Diet primarily consists of eating mainly whole grains, fruits, vegetables, nuts and fish, and relatively small amounts of red meat, dairy and sweets. Olive oil is often a big part of the diet, but avocados, sunflower oil and nuts are good sources of monounsaturated fatty acids (MUFAs) and omega-6 fatty acids for this diet.

Over the past several years, numerous studies have pointed to the health benefits of the Mediterranean Diet. One study published by Proceedings of the National Academy of Sciences found that omega-6 fatty acids (monounsaturated fats or MUFAs) present in olive oil binds or "fuses" with nitrates in vegetables (e.g., carrots, spinach, celery) to produce a compound called nitro fatty acid. Nitro fatty acid has been shown to reduce blood pressure and reduce cardiovascular risk in study mice.

With olive oil supplying the main dietary fat in the Mediterranean Diet, it is seen as a key component to the increased longevity and decreased cardiovascular death rate in the region. Although olive oil originated in the Mediterranean region, today it is readily available around the world. Key studies have shown that those who regularly consume olive oil are far less likely to develop hyperlipidemia (raised LDL or "bad" cholesterol and triglycerides), high blood pressure and stroke. The study also showed anti-atherogenic properties present in olive oil, which prevents the hardening of the arteries.

Another study by the Autonomous University of Madrid found that even the frying of foods in olive oil and sunflower oil did not raise the risk of heart disease or premature death. Mayo Clinic, a nonprofit health organization in the United States, has publicly recommended adding two tablespoons of olive oil per day in one's diet.

As a result of a number of studies, the Mediterranean Diet has been proven to help decrease the risk of various heart diseases. With olive oil playing a huge role in the resulting benefits, it's clear to see why the Mediterranean Diet should be incorporated into the lifestyles of more Canadians.