Heart disease, affecting millions globally, is often linked to plaque buildup in arteries, reducing blood flow to the heart.
Risk factors include high blood pressure, high cholesterol, smoking, diabetes, obesity, inactivity, and family history.
While some factors like family history can’t be changed, others can be managed through lifestyle adjustments and medication, particularly diet.
A diet rich in saturated and trans fats, added sugars, and sodium elevates heart disease risk. This is common in diets high in processed, fast, and fatty foods, and low in fruits, vegetables, whole grains, and lean proteins.
However, researchers from Ben-Gurion University of the Negev have discovered that a variation of the Mediterranean diet, known as the green Mediterranean diet, may offer even greater heart health benefits.
The traditional Mediterranean diet, popular among people living near the Mediterranean Sea, includes high amounts of vegetables, fruits, nuts, grains, fish, seafood, and olive oil, along with moderate red wine consumption.
It’s known for heart-protective elements like monounsaturated fats from olive oil, omega-3 fatty acids from fish, and metabolic benefits from moderate wine intake.
The green Mediterranean diet, enriched with additional green plant-based foods and less meat, was the focus of the study.
It involved 294 overweight individuals divided into three groups: a healthy diet group, a traditional Mediterranean diet group, and a green Mediterranean diet group, all combined with physical activity.
The study found that both Mediterranean diets aided weight loss, with the green Mediterranean group showing more significant reductions in waist circumference. This effect was particularly pronounced in men.
Furthermore, the green Mediterranean group experienced greater improvements in low-density lipoprotein cholesterol (LDL-C), diastolic blood pressure, and insulin resistance within six months, compared to the other groups.
The decrease in the LDL-C/HDL-C ratio was more substantial in the green Mediterranean group than in the other two.
In addition, markers of inflammation decreased more in the green Mediterranean group, indicating better heart health improvements.
The green Mediterranean diet, featuring walnuts, green tea, plant protein, and lower meat and poultry intake, enhances the traditional diet’s health benefits.
These findings suggest that adopting the green Mediterranean diet could be a strategic choice for those looking to improve heart health.
This diet variation offers a broader range of health benefits, including better cholesterol levels, reduced waist circumference, lower blood pressure, and decreased inflammation, all contributing to a healthier heart.
For individuals concerned about heart health, this study provides a compelling reason to consider a greener approach to the Mediterranean diet, emphasizing plant-based foods and reduced meat consumption for optimal cardiovascular benefits.
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