Mediterranean Diet: Diet Plan Reduces Mortality Risk in Women

“When it comes to heart disease there are a number of risk factors that are modifiable — which means we have control over them,” said Nicole Roach, a registered dietitian at Northwell Lenox Hill Hospital. . “Diet is a major modifiable risk factor.”

To deal with heart disease, the Mediterranean diet is often recommended. There are many benefits to following a Mediterranean diet.

• Reducing bad cholesterol. The Mediterranean diet avoids foods high in fat, this can help lower LDL Cholesterol, commonly known as “Bad Cholesterol.”
• The Mediterranean diet can also help raise our “Good Cholesterol”, also known as HDL.
• These diets can promote weight loss by encouraging healthy, nutritious food choices. However, it can also help maintain a healthy weight if you don’t want to lose weight.
• These foods can help lower blood pressure by avoiding processed foods, which are often high in sodium due to added salt.
• Following a Mediterranean diet can also help increase fiber intake as this diet is rich in fruits and vegetables. Fiber supports bowel movements and gut health, helps keep blood sugar within target ranges, and helps promote satiety, which can help with weight loss or to keep it.
• Choosing foods known to have anti-inflammatory properties can help reduce overall inflammation in the body. The reduction is good for the heart and reduces the risk of various types of cancer.
• It can be helpful for mood, cognitive function, and healthy brain aging.

“All of the above benefits of the Mediterranean diet can result in a healthier heart as well as a better overall quality of life,” Roach said.

This study showed that the diet helped reduce: inflammation, triglyceride-rich lipoprotein, insulin resistance, and body mass index. These factors may contribute to why people who stick to this diet more often have a lower risk of dying.

Measured blood metabolites explained some of the effects of the Mediterranean diet on mortality.

“This included having low levels of molecules involved in inflammation and lipids that cause deposits in the arteries that can lead to heart disease,” Dr. Marie-Pierre St-Onge, associate professor of nutritional medicine at Columbia University’s Vagelos College of Physicians and Surgeons, said. “Lower blood pressure and better glucose control also contribute to a reduced risk of death.”

John Higgins, MD, a sports cardiologist at UTHalth Houston, agreed.

“Improved cardiovascular risk factors (blood pressure, cholesterol, blood sugar) as well as improved blood vessel function, improved coagulation status, and reduced risk of plaque buildup (lower inflammatory markers) can result in a reduction in cardiovascular events (heart attack, stroke), peripheral arterial disease),” said Higgins.

In a recent study, researchers found that improvements in blood pressure levels, HDL and LDL cholesterol, and blood sugar control, such as hemoglobin A1C, were not strongly associated with a reduced risk of dying from adherence to the Mediterranean diet as other biomarkers. However, they acknowledged that previous studies have reported such associations.

In particular, researchers found biomarkers of metabolism and inflammation, triglyceride-rich lipoprotein, insulin resistance, and body mass index can contribute significantly to reducing the risk of death associated with the Mediterranean diet.

“The Mediterranean diet is rich in nutrients and food components such as polyphenols, which have anti-inflammatory properties,” said St-Onge. “It’s high in fiber and low in sugar, which contributes to better blood sugar control, and it’s not filling. [fat] while it has a lot of monounsaturated fat, which is known to produce [a] good lipid profile with low LDL cholesterol and triglycerides and high HDL cholesterol.

The basics of the Mediterranean diet include fatty fish, nuts, extra virgin olive oil, beans, vegetables and fruits.

Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition, says that foods high in omega 3 fatty acids such as certain fish, walnuts, flax seeds and chia seeds are combined with foods that reduce inflammation. inflammation, such as plants, fruits and vegetables, “It has been shown to reduce blood sugar, reduce insulin, improve gut health and habit.”

Zumpano recommends eating whole grains, in addition to less processed foods. Zumpano recommends avoiding commercial products, sugary drinks or processed meats, which have been shown to increase inflammation, blood sugar, triglycerides, weight gain and the risk of chronic diseases.

A new study found that adherence to the Mediterranean diet was associated with a reduced risk of all-cause mortality in women.

The Mediterranean diet may help reduce risk factors for heart disease, such as insulin resistance, BMI and inflammation.

There are other factors to consider such as family history, exercise habits and lifestyle.