High Blood Pressure, Cholesterol: How Can the Mediterranean Diet Help?
We recently had a client reach out with the following concern:
"I'm about to turn 60. My doctor diagnosed me with high cholesterol and high blood pressure and prediabetic. I'm not on any medication right now; she said as long as I change my diet and exercise, I could be OK. She told me the best thing for me to do is go on a whole food plant diet. Can you help me"
It's a concern we hear very frequently, and we have amazing news!
Absolutely, we can help!
In this article, we will cover everything about the Mediterranean Diet & Heart Health:- Specific heart health indicators and the research behind them
- Including: managing high cholesterol, regulating high blood pressure, & addressing prediabetes
- Specific ways to implement the Mediterranean Diet to help protect your heart
- Including: healthy fats, plants, lean proteins, exercise, and more
- A recap of what the research says
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Overview
The Mediterranean diet is an excellent choice for addressing high cholesterol, high blood pressure, and prediabetes. It aligns perfectly with this doctor's advice on adopting a whole food, plant-based approach.
The Mediterranean Diet is a whole food, plant-based diet! It emphasizes fresh fruits, vegetables, whole grains, nuts, seeds, and olive oil, while minimizing processed foods and saturated fats.
The abundance of fiber, antioxidants, and heart-healthy fats in the Mediterranean diet can contribute to lowering cholesterol, regulating blood pressure, and managing blood sugar levels.
Finding a healthy diet is only the first step however. People will need to be able to stick to a new way of eating, in order to gain any benefits!
The great news is that the variety of delicious, satisfying, and flexible options you will find on the Mediterranean Diet makes it easy to stick to a healthy eating plan.
Overall, eating a Mediterranean diet is a delicious and effective step towards improving your heart health and well-being.
(Please note: Always consult with your healthcare provider for personalized guidance-- and never stop medication without consulting your health care provider, regardless of what you read on the internet. This blog post is intended to provide information and should not be considered medical advice.)
Specific Heart Health Indicators:
1. Managing High Cholesterol:
High cholesterol, particularly elevated levels of low-density lipoprotein (LDL) cholesterol, is a big risk factor for cardiovascular diseases. The Mediterranean diet is big on heart-healthy fats and antioxidants. This way of eating has been shown to do great things for cholesterol levels.
One important study supporting the cholesterol-lowering benefits of the Mediterranean diet is the PREDIMED trial.
This randomized clinical trial involved over 7,000 people at high risk for cardiovascular disease.
The participants were divided into three groups: a Mediterranean diet supplemented with extra-virgin olive oil, a Mediterranean diet supplemented with mixed nuts, and a control group following a low-fat diet.
The results were dramatic. Both groups that stuck to the Mediterranean diet experienced a big reduction in LDL cholesterol levels. The control group did not!
The monounsaturated fats found in olive oil, a staple of the Mediterranean diet, played a crucial role in this effect. Good quality Olive oil has been shown to improve the balance of cholesterol levels, lowering LDL cholesterol while preserving levels of high-density lipoprotein (HDL) cholesterol, often referred to as "good" cholesterol.
Additionally, the Mediterranean diet's incorporation of omega-3 fatty acids from fish contributes to the overall improvement in lipid profiles.
Omega-3 fatty acids help reduce triglyceride levels, further helping cardiovascular health.
The combination of these heart-healthy fats, along with the diet's focus on whole grains, fruits, and vegetables, creates a powerful synergy that can effectively manage high cholesterol levels. (If you don't eat or can't eat fish, check out this blog post on what to eat instead!)
2. Regulating High Blood Pressure:
Hypertension, or high blood pressure, is a prevalent risk factor for heart diseases. The Mediterranean diet's impact on blood pressure has been explored in lots of studies. The results look very promising!
The PREDIMED study, in addition to its findings on cholesterol levels, demonstrated a significant reduction in blood pressure among participants adhering to the Mediterranean diet. Research think this is due to several key components of the diet.
First, the high intake of fruits and vegetables provides a lot of potassium. Potassium is an important mineral because it helps counteract the effects of sodium (salt) on blood pressure.
Also, eating lots of whole grains means you are eating lots of fiber. Fiber is great for helping to lower blood pressure levels.
Olive oil, which is high in monounsaturated fats, also plays a role in promoting healthy blood vessels and reducing inflammation. This further supports blood pressure regulation.
The Lyon Study
The Lyon Diet Heart Study is another important study that looked at the impact of a Mediterranean-style diet on blood pressure.
This study found that individuals following this way of eating had a decrease in blood pressure and fewer "cardiovascular events" (heart issues). This underscores the long-term heart benefits of a Mediterranean diet.
The Mediterranean diet allows for people to drink moderate amounts of red wine, particularly during meals. This is correlated with improved blood pressure regulation.
3. Addressing Prediabetes:
Prediabetes is a condition where blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes. Lifestyle interventions, including diet, play a big role in preventing the progression from prediabetes to diabetes.
The Mediterranean diet has shown great results in managing prediabetes by influencing factors such as insulin sensitivity and blood sugar regulation.
A study published in the American Journal of Clinical Nutrition looked at how the Mediterranean Diet impacted insulin sensitivity. The study indicated that follow the Mediterranean Diet associated with better insulin sensitivity. This is a key factor in preventing the development of diabetes!
The whole, unprocessed foods that you will eat on this diet contributes to better blood sugar control.
Whole grains, such as brown rice and quinoa, provide a steady release of glucose into the bloodstream. This prevents rapid spikes and crashes in blood sugar levels. The inclusion of legumes, fruits, and vegetables also supports stable blood sugar. (Read more about whole grains.)
Also, the Mediterranean diet will have you eating a lot of antioxidants from fruits, vegetables, herbs, and olive oil. These antioxidants can help prevent inflammation, a factor linked to insulin resistance and the progression of prediabetes.
Overall, the Mediterranean Diet could help with blood sugar regulation and insulin.
If you want to discover a method to support health blood sugar levels, which can work together with a Mediterranean Diet, check it out here.
In a nutshell, the Mediterranean diet is your all-in-one ticket to a healthier heart.
Packed with heart-healthy fats, fiber-rich foods, and a bunch of antioxidants, it's a yummy way to eat that science can stand behind.
How to Implement the Mediterranean Diet to protect your Heart:
We recommend that you focus on a few specific principles of the Mediterranean Diet.
1. Abundance of Healthy Fats:
Olive Oil: Make a good quality olive oil the primary (or only) oil you use! Replace other oils in salad dressings, marinades, and cooking.
The monounsaturated fats in olive oil can help with lower levels of LDL (low-density lipoprotein) cholesterol, the "bad" cholesterol. These fats also appear to help maintain or even increase HDL (high-density lipoprotein) cholesterol, the "good" cholesterol.
You need a high quality olive oil to maximize your health benefits (more about that here). This is our favorite olive oil; you can also find it on Amazon.
Nuts and Seeds: Eat almonds, walnuts, and flaxseeds for snacks. You can also include them alongside meals, top salads or oatmeal with them, or use almond butter in place of peanut butter.
These fats contribute to improved cholesterol levels and support overall heart health. (Learn more about nuts here.)
Fatty Fish: Try to eat fish and other seafood 2 to 3 times per week. (See this article on fish.) Regularly eating fatty fish like salmon, mackerel, and sardines provides omega-3 fatty acids. These acids are known for their anti-inflammatory properties. They are great for heart health!
Omega-3s can help reduce triglyceride levels, lower blood pressure, and support heart function.
2. Emphasis on Plant-Based Foods:
Fruits and Vegetables: Make these the base of every meal and snack! Most of us don't eat enough. The vitamins, minerals, fiber, and antioxidants in produce contribute to lower blood pressure, improved blood vessel function, and reduced inflammation.
Whole Grains: Whole grains like brown rice, quinoa, and whole wheat pasta offer complex carbohydrates, fiber, and various nutrients. Whole grains should be a big part of your diet. Fiber aids in controlling blood sugar levels, managing weight, and promoting heart health by lowering cholesterol. (Read more about whole grains and pasta.)
3. Lean Proteins:
Fish and Poultry: Lean protein sources such as fish, poultry, and plant-based proteins like beans are preferred over red meat in the Mediterranean diet. Fish, in particular, provides high-quality protein along with heart-protective omega-3 fatty acids. (More on fish here.)
Legumes: Beans, lentils, and chickpeas are excellent plant-based protein sources that also contain fiber, antioxidants, and other heart-healthy nutrients. Their inclusion contributes to overall cardiovascular well-being.
Aim to eat legumes several times per week or even every day.
4. Moderate Dairy and Red Wine Consumption:
Dairy: The Mediterranean diet includes low to moderate amounts of dairy, with an emphasis on low-fat options like yogurt and cheese. These provide calcium, vitamin D, and protein without excess saturated fat.
Red Wine: In moderation, red wine is considered part of the Mediterranean diet, and it contains resveratrol, a polyphenol that may have cardiovascular benefits.
However, it's essential to consume alcohol responsibly and be mindful of individual health conditions. One glass per day for women and up to two glasses per day for men is the general guideline for people who drink.
5. Minimization of Processed Foods:
Limited Processed Foods: The Mediterranean diet suggests minimizing the intake of processed foods and artificial ingredients. Try easy swaps, like switching your store-bought granola bar for nuts & fruit or making your own soup instead buying it in a can.
Learn more about what to limit on a Mediterranean Diet.
6. Regular Physical Activity:
While not a specific food item, the Mediterranean lifestyle emphasizes regular physical activity. Exercise contributes to weight management, improved cardiovascular function, and overall heart health. Walking counts!
7. Social and Culinary Enjoyment:
The Mediterranean diet isn't just about what you eat; it's about how you eat. Sharing meals with family and friends, savoring the flavors, and taking time for leisurely meals contribute to reduced stress, which is beneficial for heart health.
Want to learn more about how to implement the Mediterranean Diet to best focus on your heart health? Check out this article from Veronica Rouse, The Heart Dietitian.
Recap of what the Research Says?
As we discussed, numerous studies have supported the positive effects of the Mediterranean diet on cardiovascular health, cholesterol levels, blood pressure, and blood sugar regulation. Let's review a few key findings.
Cardiovascular Health:
The PREDIMED study (Prevención con Dieta Mediterránea) showed that individuals following a Mediterranean diet full of extra-virgin olive oil or mixed nuts had a lower risk of cardiovascular events compared to a control group. This reduction was observed over a period of five years.
Cholesterol Levels:
A meta-analysis in the American Journal of Clinical Nutrition found that the Mediterranean diet is associated with a significant reduction in total cholesterol levels, LDL cholesterol levels (often referred to as "bad" cholesterol), and triglycerides.
Blood Pressure:
In the Lyon Diet Heart Study, participants with a history of heart disease who followed a Mediterranean diet saw a significant reduction in blood pressure compared to the control group. The Mediterranean diet group also had a lower recurrence of cardiovascular events.
Blood Sugar Regulation:
Research published in the American Journal of Clinical Nutrition suggests that the Mediterranean diet may improve insulin sensitivity and help manage blood sugar levels. This is amazing news for people with prediabetes.
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